Monday
Metcon
“Ghostrider”
5 Rounds
2 Minute Interval
10/7 Cal Assault BIke
5 Squat Snatches 61/43Kg
AMRAP Chest to Bar Pull Ups
-rest 2 minutes-
Aim
Precision / Recovery
Mobility
Half Moon Lat Stretch
Straddle Stretch
Tuesday
Skills
Peg Board
Metcon
“Cruel & Unusual”
100 Wall Balls
100 Dumbbell Snatches
Aim
Breathing / Grit
Mobility
Wall Ball Thoracic Stretch
Diamond Frog Stretch
Wednesday
Metcon
“Scoobie Snacks”
5 Rounds
15 Cal Erg
15 Handstand Push Ups
50 Double Unders
Aim
Shoulder Endurance / Relaxation
Mobility
Capsule Stretch
Thursday
Metcon
“Vigilante Shit”
27-21-15-9
Squat Cleans 61/43Kg
Bar Facing Burpees
Aim
Sport Practice / Self Talk
Mobility
Pigeon Stretch
Friday
Metcon
“Traffic Jam”
20-18-16-14-12
Ring Rows
V-Ups
Shuttle Runs
Aim
Virtuosity / Down-Regulation
Mobility
Bretzel Stretch
Sleeper Stretch
Saturday
Warm Up
Dodgeball
Team Workout
“Funk Dancing For Self-Defence”
60 Cal Assault Bike
30 Synchro Toes to Bar
30 Sandbag Box Jump Overs 32″
60 Assault Bike
Aim
Teamwork & Fun (Though not sure where!)
Mobility
Hurdler Stretch