Monday
Metcon
Strength
Back Squat 5-5-5-5-5
Conditioning
Amrap 14
1 : 1 Ratio
200m Run
Aim
Strength & Conditioning
Tuesday
Metcon
The child in you.
1,3,5,7,9,11,13,15….
Burpees
Pull Ups
Aim
Intensity, Pacing is the key.
Wednesday
Metcon
Who’s this Amrap guy?
AMRAP 5
10 Cal Row
10 Wall Balls
Rest 5 min
AMRAP 5
10 Cal Ski
10 Kettlebells Swings 32/24kg
Rest 5 min
AMRAP 5
10 Cal Assault Bike
10 Hand Stand Push Ups
Aim
Sprint Style
Thursday
Metcon
I need new baking gloves!
10 Rounds
8 Dumbbell Shoulder to Overhead 22.5/15kg
8 Dumbbell Lunges 22.5/15kg
8 Toes to Bar
Aim
Grip/Shoulders
Friday
Metcon
That’s not how we win friends…
600m Run
30 Dumbbell Snatches Left 22.5/15kg
600m Run
30 Dumbbell Snatches Right 22.5/15kg
Aim
Unilateral strength
Saturday
Metcon
What, there is no running?!
2 Rounds of:
250m Row/Ski
20 Pull Ups
250m Row/Ski
25 Dumbbell Clean 22.5/15kg
250m Row/Ski
30 Sit Ups
250m Row/Ski
35 Double Unders
Aim
Engine Builder