Monday
Metcon
“Fantastic Beasts”
10 Rounds
200m Run
3 Wall Walks
10 Toes To Bar
Aim
Core Strength & Cardio / Humility
Mobility
Capsule Stretch
Tuesday
Strength
Strict Press 1RM
Push Press 1RM
Push Jerk 1RM
*when you max out your strict press, move to push press, when you max out your push press, move to push jerk
Conditioning
2Km Ski/3Km Row
Mobility
Shoulder Extension Stretch
Wednesday
Metcon
“Barber”
3 Rounds
30 Low Hang Squat Snatches 30/20Kg
30 Wall Balls
Aim
Lower Back and Leg Endurance
Be smart with the reps
Mobility
Quad Stretch
Thursday
Metcon
“High Voltage!”
Every 4 minutes for 5 rounds:
10/8 Cal Bike
8 Chest to Bar Pull Ups
6 Box Jumps 32/24″
Aim
Intensity, Blood Flushing / Mentally Reset
Mobility
Pigeon Stretch on Box
Friday
Skill
Cartwheels
Metcon
“Askance”
AMRAP 15
5 Burpees
10 Kettlebell Snatches 24/16Kg
15 Skips*
*Chose between backwards single unders/double unders/crossovers
**If the coach thingks you’ve picked the easy option they’ll pick for you!
Aim
Coordination / Focus
Mobility
Bretzel Stretch
Banded Lat Stretch
Saturday
Metcon
“End of Season”
20 Back Squats 100/70Kg
1 Mile Run
20 Back Squats 100/70Kg
*use a rack for the back squats
Aim
Leg Endurance / Pacing
Mobility
Butterfly Stretch