Monday
Metcon
“Echo Press”
Gents
30 Cal Bike/20 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
30 Cal Bike/20 Cal Ski
Ladies
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
15 Cal Bike/10 Cal Ski
10 Wall Facing Handstand Push Ups
15 Cal Bike/10 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
Aim
Body Awareness / Concentration
Mobility
Capsule Stretch
Tuesday
Metcon
“Elizabeth +”
21-15-9-9-9 reps:
Squat Cleans 61/43Kg
Ring Dips
Aim
Strength Endurance, Bracing / Positivity
Mobility
Pigeon Stretch
Tuesday
Metcon/Strength
“Shuttle to Overhead (With Climbing)”
4 minutes
400m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
6 minutes
600m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
8 minutes
800m Run
2 Rope Climbs
Max Jerk in remaining time
*Two scores, cumulative time to complete run and rope climbs & Max Weight Lifted
Aim
Cardio, Grip, Skill / Pacing & Focus
Mobility
Hurdler Stretch
Wrist Stretch
Thursday
Metcon
“Alpaca Skill Speed Medley”
20 KB Clean & Jerks
75 Single Unders
15 KB Clean & Jerks
50 Double Unders
10 KB Clean & Jerks
25 Crossover Skips
Aim
Shoulder Stability, Coordination / PATIENCE!
Mobility
Calf Stretch
Bretzel Stretch
Friday
Metcon
“Jackie Pro”
1000m Row
50 Thrusters 43/29KG
30 Bar Muscle Ups
Aim
Breathwork / Pacing
Mobility
Couch Stretch
Saturday
Metcon
“Team Bike to Work”
75 Toes to Bar
150m Sled March
5 Mile Bike
75 Chest to Bar
150m Backwards Sled March
5 Mile Bike
Aim
Teamwork (& Grip, and Grit!)
Mobility
Seal Stretch