Monday
Metcon
“Friendly Fran”
3 Rounds
21 Thrustesr 52/35Kg
21 Chest to Bar Pull Ups
Mobility
Half Moon Lat Stretch
Tuesday
Metcon
“Damn Diane”
3 Rounds
15 Deadlifts 143/93Kg
15 Strict Deficit Handstand Push Ups
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Wednesday
Skills
Handstand Holds
Metcon
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Mobility
Seal Stretch
Hurdler Stretch
Thursday
Metcon/Strength
0-6:
1000m Row
6-18:
1RM Front Squat
Mobility
Couch Stretch
Friday
Metcon
“Nasty Nancy”
5 Rounds:
500m Run
15 Overhead Squats 84/57Kg
15 Bar Facing Burpees
Mobility
Underneath Stretch
Saturday
Metcon
KANER30
As Many Rounds As Possible in 30 Minutes of:
4 Lateral Burpees
3 Power Snatches 60/40Kg
2 Thrusters 60/40Kg
1 Muscle Up
Mobility
PVC Pipe Shoulder Stretch