Open Season – Week Two

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
“‚ĶReady 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

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