Monday
Metcon
“Albedo”
1200m Run
30 Abmat Pull Ups
30 Handstand Push Up
800m Run
20 Abmat Pull Ups
20 Handstand Push Up
400m Run
10 Abmat Pull Ups
10 Handstand Push Up
Aim
Longer run, large volume body weight skills
Mobility
Twisting Lat Stretch
Wall Hinge Stretch
Tuesday
Metcon/Strength
“Alderaan!”
Every 5 Minutes for 5 Rounds
Row 500m/400m
5 Front Squats (from rack)
10 Push Ups
Aim
Strength / Bracing while out of breath
Mobility
Butterfly Stretch
Frog Stretch
Wednesday
Metcon
“Heavy Grace”
30 Power Clean & Push Jersk 84/61Kg
Aim
Power!
Mobility
Straddle Stretch
Thursday
Metcon
“Keychain”
AMRAP 20
10 Abmat Toes to bar
20 Calorie Erg
30 Double Unders
Aim
Consistent Movement Quality
Mobility
Underneath Stretch
Friday
Structure/Health
1A) Sled Backwards March
3-4 x 50′
1B) Horizontal Rows
3-4 x 8-12
2A) Sled Bear Crawl
3-4 x 50′
2B) D-Ball Keg Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Saturday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Aim
Core/Shoulder Endurance
Mobility
Half Moon Lat Stretch
Butterfly Stretch