Monday
Metcon
“Gr-Gr-Grace”
30 Power Cleans 60/40Kg
30 Push Jerks 60/40Kg
30 Power Clean & Push Jerks 60/40Kg
Aim
Strength, Power, Precision
Mobility
Crossover/Cactus Stretch
Tuesday
Metcon
“Echo Press”
Gents
30 Cal Bike/20 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
30 Cal Bike/20 Cal Ski
Ladies
20 Cal Bike/15 Cal Ski
10 Wall Facing Handstand Push Ups
15 Cal Bike/10 Cal Ski
10 Wall Facing Handstand Push Ups
15 Cal Bike/10 Cal Ski
10 Wall Facing Handstand Push Ups
20 Cal Bike/15 Cal Ski
Aim
Body Awareness / Concentration
Mobility
Capsule Stretch
Wednesday
Metcon
“Springbok”
AMRAP 16
12 Regionals Lunges Right Arm
12 Toes to Bar
12 Regional Lunges Left Arm
12 Ches to Bar Pull Ups
Aim
Core Endurance, Balance / Humility
Mobility
Pigeon Stretch
Underneath Stretch
Thursday
Structure
1A) Sled March
3-4 x 50′
1B) Horizontal Rows
3-4 x 8-12
2A) Sled Bear Crawl
3-4 x 50′
2B) Suitcase Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Friday
Skills
Skin The Cats
Metcon
“Prosecco”
AMRAP 14
7 Burpees
14 Cal Row/Ski
21 Crossover Skips / Backwards Single Unders
Aim
Sport Practice / Blood Flushing
Mobility
Calf Stretch
Saddle Stretch
Saturday
Metcon
“Narf”
9-15-21 reps of:
Pull Ups
Thrusters 43/29Kg
Aim
Pacing / Positivity
Mobility
Half Moon Lat Stretch