Monday
Metcon
Bake it, as you like it!
20 Wall Facing Hand Stand Push Ups
40 Toes to Bar
60 Deadlifts 100/70 Kg
80 Cal C2 Bike
100 Double Unders
Aim
Strength, gymnastics, and cardio
Tuesday
Metcon
Strength
Front Squat 10-8-6-4-2-4-6-8-10
Conditioning
Amrap 12
300/250m Ski
2 Strict Ring Muscle Ups
Aim
Strength & High skill under fatigue.
Wednesday
Metcon
Schwerin
3,6,9,3,6,9,3,6,9…
3 Hang Power Clean 52/36Kg
3 Burpees Over The Bar
6 Hang Power Clean 52/36Kg
6 Burpees Over The Bar
9 Hang Power Clean 52/36Kg
9 Burpees Over The Bar
Aim
Develop strength & aerobic capacity
Thursday
Metcon
Last min test!
5 Rounds
1200 – 1000 – 800 – 600 – 400
- After each round of running complete :
8 Pull Ups
10 Push Ups
12 Air Squats
Aim
Cardio & Uper body strength under fatigue
Friday
Treat yourself.
Amrap 8
8 Hammer Biceps Curls
8 Standing Arnold Press
6 Ab Wheel Rollouts
Metcon
Who hurt you the most?
9-15-21
Cal Assault Bike
Burpee Box Jumps
Aim
Mental grit & pacing strategy
Saturday
Metcon
Partner in Amrap
Partner A 250m Ski
Partner B 20 Wall Balls 20/14 lbs
Swap Places
Partner A 250m Row
Partner B 20 Sand Bag Clean
Swap Places
Partner A 750m Bike
Partner B 20 Chest to Bar Pull Ups
Aim
Communication Works