Monday
Metcon
“1.32 Nepo”
20 Muscle Ups
30 Power Cleans 61/43Kg
40 Wall Balls
50 Toes To bar
60 Cal Row
Aim
Sport Practice
Mobility
Straddle Stretch
Tuesday
Metcon
“Sum 41”
41 Cal C2 Bike
41 Bar Facing Burpees*
41 Power Snatches 41Kg/26Kg
41 Box Jump Overs 24/20″
*Jump down, jump back
Aim
Cardio / Breath Control
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Wednesday
Metcon
“Sbagliato”
AMRAP 14
7 Push Press 52/36Kg
14 Cal Row/Ski
21 Double Unders (unbroken)
Aim
Sport Practice / Blood Flushing
Mobility
Calf Stretch
Thursday
Metcon
“Getaway Car”
3 Rounds
400m Run
20 Regionals Lunges
12 Chest to Bar Pull Ups
Aim
Blood Flushing / Leg Endurance / Kipping Skills
Mobility
Half Moon Lat Stretch
Half Saddle
Friday
Strength
Clean & Jerk
1RM
Aim
Strength
Mobility
Underneath Stretch
Butterfly Stretch
Saturday
Metcon
“MMMBop”
10 Rounds
100m Run
10 Hand Release Push Ups
1 Rope climb
Aim
Upper Body Endurance
Mobility
Shoulder Extension Stretch
Capsule Stretch