Monday
Metcon
“The Mule”
21-15-9
Deadlifts 143/102Kg
Burpee Pull Ups
Aim
Strength Endurance & Self Talk
Mobility
Hurdler Stretch
Tuesday
Strength
Strict Press
Build to a heavy set of 3
Push Press
Build to a heavy set of 3
Push Jerk
Build to a heavy set of 3
Aim
Strength, Focus, Precision
Mobility
Twisting Lat Stretch
Capsule Stretch
Wednesday
Skills
Skin The Cat
Metcon
“Running Annie”
400m Run
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
400m Run
30 Double Unders
30 Sit Ups
400m Run
20 Double Unders
20 Sit Ups
400m Run
10 Double Unders
10 Sit Ups
Aim
Good Cardio, Skill & Core
Mobility
Hurdler Stretch
Thursday
Metcon
“Wildest Dreams”
10 Rounds
3 Abmat Bar Muscle Ups
10 Wall Balls
Aim
Skills & Breath Control
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Friday
Metcon
“The Beautiful South”
4 Rounds
400m Run
200m Medball Carry 20/14lbs
200m Farmers Carry 22.5/15Kg
Aim
Grit Work
Mobility
Forearm Stretch
Breakdancer Stretch
Saturday
Metcon
“Draft Day”
AMRAP 7
10/7 Cal Assault Bike
10 Dumbbell Power Cleans 22.5/15Kg
-rest 3 minutes-
AMRAP 7
10/7 Cal Ski Erg
10 Handstand Push Ups
Aim
Blood Flushing & Recovery
Mobility
Shoulder Extension Stretch
Crossover/Cactus Stretch