End of Running Season

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

This website or its third-party tools process personal data.
You may opt out by using the link Opt Out