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