Monday
Metcon
“This is 40”
40 Pull Ups
40 Bar Facing Burpees
40 Power Snatches 40/25Kg
40 Cal Row
Aim
Pacing Work / Staying Calm
Mobility
Pigeon Stretch
Shoulder Extension Stretch
Tuesday
Strength
Semi Finals Complex
3 Power Cleans
2 Front Squats
1 Jerk
Conditioning
“Slow down to speed up”
15 minutes on erg (or run!)
The aim is to go at the pace you can either:
a) breathe exclusively through your nose
b) talk comfortably.
No sprints at the end, no trying to match Eamon on the first 500m!
Mobility
Bretzel Stretch
Wednesday
Metcon
“Jar Jar”
5 Minutes Steady Wall Balls
5 Minutes Steady Burpee Pull Ups
3 Minutes Steady Wall Balls
3 Minutes Steady Burpee Pull Ups
1 Minute Steady Wall Balls
1 Minute Steady Burpee Pull Ups
Aim
Controlled Intensity & Breathing / Coachability
Mobility
Couch Stretch
Thursday
Metcon
“Amanda”
9-7-5 reps:
Muscle Ups
Squat Snatches 61/43Kg
Aim
Skills & Sport Practice / Fun
Mobility
Capsule Stretch
Frog Stretch
Friday
Metcon
In 4 Minutes Complete
400m Run
10/7 Cal Assault Bike
“Max” Strict Handstand Push Ups
*HSPU must be completed in sets of 1, 2, 3, 1, 2, 3… etc
** Rest 2 minutes and repeat for 5 rounds total
Aim
Breath control / Patience
Mobility
Banded Shoulder Stretch
Saturday
Metcon
AMRAP 16
8 Toes to Rings
16 Regionals Lunges
32 Double Unders
Aim
Core, Balance / Humility
Mobility
Saddle Stretch
Straddle Stretch