Monday
Metcon
“Team Semi Final Event 1(ish)”
3K Bike
3 Sled Rope Pulls Each
3 Sandbag Carries Each
2K Row
2 Sled Rope Pulls Each
2 Sandbag Carries Each
1K Ski
1 Sled Rope Pulls
1 Sandbag Carries
Aim
Teamwork and Strongman Strength
Mobility
Twisting Lat Stretch
Crossover Stretch
Tuesday
Metcon/Strength
“SF 23.4(ish)”
12 Minute Window
Run 800m
1RM Snatch
-rest 2 minutes-
8 Snatches at 60% of Part A
800m Run
Aim
Precision
Mobility
Straddle Stretch
Wednesday
Metcon
“SF 23.2(ish)”
4 Rounds for Reps of:
In 3 Minutes
5 Muscle Ups
20 Kettlebell Snatches 24Kg
AMRAP Burpee Box Jump Overs 24/16″
- rest 1 minute –
Aim
Skill, Pacing
Mobility
Ring Pec Stretch
Box Pigeon Stretch
Box Shoulder Stretch
Thursday
Metcon
“Linda Light”
10,9,8…3,2,1
Dumbbell Floor Press 22.5/15Kg
Squat Clean 70/45Kg
Aim
Strength Endurance
Mobility
Capsule Stretch
Butterfly Stretch
Friday
Metcon
10 Rounds:
3 Wall Facing HSPU
5 Abmat Pull Ups
15 Crossover Skips
Aim
Skill Work (Balance / Accuracy / Coordination)
Mobility
Capsule Stretch
Frog Stretch
Saturday
Warm Up
Dodgeball!
Metcon
“Idiothesis”
AMRAP 20
200m Run
10 Front Squats 40/25Kg
7 Abmat Toes to Bar
Aim
Lower body power / upper body strength
Mobility
Couch Stretch