Monday
Metcon
“Row, Ski, Double DT”
10 Rounds
15/10 Cal Erg
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*each round, alternate Row Erg and Ski Erg
Aim
Serious Muscular Endurance / Pacing
Mobility
Bretzel Stretch
Tuesday
Metcon
“Literal Chills”
800m Run
40m Handstand Walk
30 Toes To Rings
600m Run
30m Handstand Walk
20 Toes To Rings
400m Run
20m Handstand Walk
10 Toes To Rings
Aim
Skill Endurance / Positivity
Mobility
Underneath Stretch
Breakdancer Stretch
Wednesday
Metcon
“TSGALI”
120 Double Unders
20 Deficit Handstand Push Ups
120 Double Unders
40 Strict Mixed Grip Pull Ups
120 Double Unders
20 Deficit Handstand Push Ups
120 Double Unders
Aim
Upper Body Strength / Patience
Mobility
Shoulder Extension Stretch
Calf Stretch
Thursday
Strength
Front Squats
3-3-3-3-3-3-3
Conditioning
Alt EMOM 20
Minute 1 – Erg
Minute 2 – L-Sit/Plank/Russian Twist
*Pick one erg and one core exercise for the whole workout
**Aim to be consistent across all ten rounds
Mobility
Couch Stretch
Wall Hinge Stretch
Friday
Metcon
“Mufasa”
10 Rounds
200m Run
10 V-Ups
1 Rope Climb
Aim
Cardio, Core & Grip Strength / Reassurance
Mobility
Shoulder Extension Stretch
Saturday
Metcon
“Admiral Akbar”
1,2,3,… 8,9,10,9,8…3,2,1 reps
Kettlbell Swings 24/16Kg
Wall Balls
Aim
Breath Control / Self-Talk
Mobility
Wall Ball Thoracic Stretch
Couch Stretch