Monday
Metcon
“Frinkiac”
1,2,3…8,9,10,9,8…3,2,1
Overhead Squats 45/30Kg
Bar Facing Burpees
Aim
Shoulder & Back Endurance – Enthusiasm
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Tuesday
Metcon
“The Big Boss Man”
AMRAP 12
1 Strict Muscle Up
1 Power Clean & Push Jerk 84/61Kg
2 Strict Muscle Up
2 Power Clean & Push Jerk 84/61Kg
3 Strict Muscle Up
3 Power Clean & Push Jerk 84/61Kg
Aim
Skill Development, Strength / Focus
Mobility
Capsule Stretch
Wednesday
Metcon
“March of The Winkies”
6 Rounds
3 Minute Window
200m Run
60 Double Unders
AMRAP Pull Ups
-rest 1 minute-
Aim
Cardiovascular Recovery – Mental Reset
Mobility
Side Body Stretch
Thursday
Strength
Front Squat 5-5-5-5-5
Conditioning
21 Box Jump Overs
15 Cal Ski
9 Dumbbell Front Squats
Mobility
Couch Stretch
Friday
Metcon
“The Riker Manoeuvre”
50 Deadlifts 70/45Kg
40 Handstand Push Ups
30 Cal Bike
Aim
Strength Endurance / Positivity
Mobility
Straddle Stretch
Saturday
Team Throwdown!!!