Monday
Metcon
“Thicc Thirty”
30 Box Jumps 32/24″
30 Dumbbell Front Rack Lunges
30 Deadlifts 125/85Kg
30 Dumbbell Front Rack Lunges
30 Box Jumps 32/24″
Aim
Posterior Chain Development / Humility
Mobility
Crossover/Cactus Stretch
Tuesday
Metcon
“Clown College”
10 Rounds
4 Muscle Ups
8 Burpees
12 Calories Erg
Aim
Gymnastics under fatigue / Pacing
Mobility
Sleeper Stretch
Wednesday
Metcon
“Chekhov”
AMRAP 15
5 Wall Walks
10 Front Squats 43/29Kg
15 Kettlebell Swings 24/16Kg
Aim
Sport Practice / Self Talk
Mobility
Pigeon Stretch
Thursday
Metcon
“epiphany”
5 Rounds:
10 Power Snatch 35/20Kg
30 Double Underss
-rest 2 minutes-
5 Rounds
10 Toes to Bar
10 Dumbbell Push Presses
Aim
Forearm endurance / breath work
Mobility
Straddle Stretch
Friday
Metcon
“Frinkiac”
1,2,3…8,9,10,9,8…3,2,1
Overhead Squats 45/30Kg
Bar Facing Burpees
Aim
Shoulder & Back Endurance – Enthusiasm
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Saturday
Metcon/Strength
“Shuttle to Overhead (With Climbing)”
4 minutes
400m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
6 minutes
600m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
8 minutes
800m Run
2 Rope Climbs
Max Jerk in remaining time
*Two scores, cumulative time to complete run and rope climbs & Max Weight Lifted
Aim
Cardio, Grip, Skill / Pacing & Focus
Mobility
Hurdler Stretch
Wrist Stretch