May 29 – June 3

Monday
Metcon
“Pistols at Dawn”
40 Dumbbell Snatches
40 Pistols
30 Dumbbell Snatches
30 Pistols
20 Dumbbell Snatches
20 Pistols
10 Dumbbell Snatches
10 Pistols

Aim
Lower Back Endurance / Single Leg Strength

Mobility
Butterfly Stretch
Couch Stretch

Tuesday
Metcon
“Belgrade”
5 Rounds
15 Cal Row/Ski
15 Dumbbell Push Presses 22.5/15Kg
15 Abmat Sit Ups

Aim
Blood Flushing / Proper Pacing

Mobility
Capsule Stretch
Crossover Stretch

Wednesday
Metcon/Strength
“That’s No Moon!”
Every 5 Minutes for 5 Rounds
Run 400m
5 Back Squats (from rack)
10 Ring Rows

Aim
Strength / Bracing while out of breath

Mobility
Butterfly Stretch
Frog Stretch

Thursday
Metcon
“Hungarian Swing”
21-15-9
Handstand Push Ups
Squat Snatches 45/30Kg

Aim
Skill & Precision

Mobility
Shoulder Extension Stretch
Wall Hinge Stretch

Friday
Metcon
“Rizz”
AMRAP 14
7 Abmat Chest to Bar Pull Ups
14 Burpee Box Jump Overs
28 Double Unders

Aim
Movement Efficiency

Mobility
Box Shoulder Stretch
Box Pigeon Stretch

Saturday
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

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