Monday
Metcon
“Mad Men”
AMRAP 18
9 Thrustsers 43/29Kg
15 Bar Facing Burpees
21 Double Unders
Aim
Open Training / Breath Control
Mobility
Couch Stretch
Tuesday
Metcon
“Gladiator”
20 Handstand Push Ups
20 Chest to Bar Pull Ups
20 Kettlebell Snatches Right
20 Kettlebell Overhead Lunges (Right)
20 Kettlebell Overhead Lunges (Left)
20 Kettlebell Snatches Left
20 Chest to Bar Pull Ups
20 Handstand Push Ups
Aim
Single Side Stability
Mobility
Cactus Stretch
Shoulder Extension Stretch
Wednesday
Strength
Back Squat
3-3-3-3-3-3
DO NOT MAX OUT!
Core
4 Rounds
30 Seconds Russian Twists
30 Seconds Rest
30 Seconds L-Sit
30 Seconds Rest
Mobility
Saddle Stretch
Frog Stretch
Thursday
Metcon
“…Ready For It?”
AMRAP 10
10 Cal Assault Bike
10 Power Snatches 25/20Kg
-rest 5 minutes-
AMRAP 10
10 Cal Ski
10 Kettlebell Box Step Overs
Aim
Blood Flushing / Recovery
Mobility
Straddle Stretch
Underneath Stretch
Friday
Strength
1A) Turkish Get Up
4 x 2 each side
1B) Dumbbell Floor Press
4 x 8-12
Metcon
“Subject to Change”
2 Minutes On/2 Minutes Off For 2 Rounds
3 Shuttle Runs
6 V-Ups
9 Ring Rows
*Start each round where you left off the previous round
Mobility
Ring Pec Stretch
Breakdancer Stretch
Saturday
23.2