Monday
Metcon
“Speed Racer”
8 Rounds
5 Deficit Handstand Push Ups
10 Dumbbell Snatches
5 Shuttle Runs
Aim
Shoulder Endurance, Breath Control / Self Talk
Mobility
Wall Hinge Stretch
Breakdancer Stretch
Tuesday
Metcon
“Nox”
In 4 Minutes Complete
400m Run
10/7 Cal Row
“Max” Strict Pull Ups
*Strict Pull Ups must be completed in sets of 3
** Rest 2 minutes and repeat for 5 rounds total
Aim
Breath control / Patience
Mobility
Banded Shoulder Stretch
Wednesday
Metcon
“Grim”
4 x AMRAP 3
3 Devil’s Presses
6 Box Step Overs
12 Unbroken Double Unders
-rest one minute-
Aim
Grip Strength, Single Leg Strength / Positivity
Mobility
Box Pigeon Stretch
Calf Stretch
Thursday
Metcon
“Paul Rudd”
40 Toes to Bar
40 Burpees
40 Push Press
40 Cal Ski
Aim
Pacing Work / Staying Calm
Mobility
Book Opener Stretch
Friday
Metcon
“Sandra”
AMRAP 20
5 Deadlifts 125/80Kg
10 Hand Release Push Ups
15 Wall Balls
Aim
Core Bracing, Muscular Endurance / Growth Focus
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Saturday
Warm Up
Dodgeball!
Team Workout
“Worst. Episode. Ever.”
20 Sandbag Cleans / 40 Cal Assault Bike
100m Sled Crawl
20 Sandbag Cleans / 40 Cal Assault Bike
100m Backwards Sled March
20 Sandbag Cleans / 40 Cal Assault Bike
100m Sled March
20 Sandbag Cleans / 40 Cal Assault Bike
100m Sled Rope Pull
20 Sandbag Cleans / 40 Cal Assault Bike