Monday
Metcon
“Pig Chipper (Not Really)”
100m DB Carry
15 Pull Ups
25 Toes To Bar
50 Wall Balls
25 Toes to Bar
15 Pull Ups
100m DB Carry
Aim
Grip!
Mobility
Forearm Stretching
Wall Ball Thoracic Stretch
Tuesday
Metcon
“Intervals”
21 Box Jumps 24/20″
15 Cal Row
9 Burpees over bench
21 Box Jumps
15 Cal Ski
9 Burpees over bench
~ rest 3 minutes ~
9 Burpees over bench
15 Cal Ski
21 Box Jumps
9 Burpees over bench
15 Cal Row
21 Box Jumps
Aim
Breathing Efficiency & Recovery
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Wednesday
Strength
Olympic Lifting Total
Max Snatch
Max Clean & Jerk
Aim
Skill, Power, Precision
Mobility
Straddle Stretch
Thursday
Metcon
“Heavy Helen”
3 Rounds:
400m Run
21 Kettlebell Swings 32/24Kg
12 Chest to Bar Pull Ups
Aim
Pacing & Core Strength
Mobility
Twisting Lat Stretch
Bretzel Stretch
Friday
Metcon
“Echo Thruster Finale”
21 Echo Bike Calories
21 Thrusters 50/35Kg
18 Echo Bike Calories
18 Thrusters 60/40Kg
15 Echo Bike Calories
15 Thrusters 70/45Kg
Aim
Power Threshold
Mobility
Couch Stretch
Saturday
Metcon
“Engagement”
1200m Run
90 Double Unders
21 Ring Dips
800m Run
60 Double Unders
15 Ring Dips
400m Run
30 Double Unders
9 Ring Dips
Aim
Long Endurance & Upper Body Pressing Strength
Mobility
Ring Pec Stretch
Double Leg Hamstring Stretch