Monday
Metcon
“Juno”
AMRAP 18
6 Deadlifts 102/70Kg
8 Box Jump Overs
10 Toes To Bar
Aim
Learn how to brace under fatigue
Mobility
Bretzel Stretch
Scorpion Stretch
Tuesday
Metcon
“Sowing Doubt”
40 Cal Row
30 Handstand Push Ups
40 Cal Bike
20 Strict Handstand Push Ups
40 Cal Ski
10 Wall Facing Handstand Push Ups
Aim
Panda Cup Prep
Mobility
Shoulder extension floor
Capsule Stretch
Wednesday
Metcon
“Adrenaline & Shame”
AMRAP 15
10 Power Snatches 35/20Kg
10 Wall Balls
Aim
Learn to build up your pace
Mobility
Straddle Stretch
Hurdle Stretch
Thursday
Strength
A) Bench Press
4-4-4-4-4
B) Croc Rows
8-8-8-8-8 (each arm)
Conditioning
AMRAP 12
2-4-6-8…
Shuttle Runs
Abwheel Rollouts
Strict Chin Ups
Aim
Strength
Mobility
Ring Peck Stretch
Ring Lat Stretch