Monday
Metcon
“Loading Violation”
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees
Aim
Sport Practice / Effort
Mobility
Pigeon Stretch
Shoulder Extension Stretch
Tuesday
Play/Vestibular Development
Forward Rolls & Cartwheels
Metcon
“WANEGBT”
AMRAP 15
5 Weighted Chin Ups 12.5/7.5Kg
10 Strict HSPU
20 Crossovers
Aim
Upper Body Endurance / Skill
Mobility
Ring Pec Stretch
Calf Stretch
Wednesday
Metcon
“Warholian”
4 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Abmat Toes to Bar
Aim
Core & Grip development
Mobility
Wrist Stretches
Underneath Stretch
Thursday
Strength
Front Squat
1-1-1-1-1-1-1-1-1-1
(Perform 10 Air Squats as active recovery after each back squat)
Aim
Strength
Mobility
Butterfly Stretch
Friday
Metcon
“Double Scull”
4 Rounds
Row 500m
Run 400m
Partner A starts on rower. Partner B waits
Partner B starts on rower when Partner A starts running.
Rest 2 minutes after Partner B returns.
Record each round as time it takes to row + run
Aim
Base Cardio / Pacing
Mobility
Hurdler Stretch
Saturday
Metcon
“2017 Regionals Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24Kg
10 Sandbag Cleans
Aim
Intensity / Self Talk
Mobility
Bretzel Stretch