
Monday
Strength
Every 2 Minutes for 30 Minutes
1 Front Squat
Aim
Strength / Focus
Mobility
Butterfly Stretch
Tuesday
Metcon
“ynaphipe”
5 Rounds:
10 Dumbbell Shoulder to Overhead 22.5/15Kg
10 Toes to Bar
-rest 2 minutes-
5 Rounds:
30 Double Unders
10 Power Snatches 35/20Kg
Aim
Forearm endurance / breathwork
Mobility
Straddle Stretch
Wednesday
Metcon
“Nostalgia”
AMRAP 15
5 Bar Muscle Ups
10 Wall Balls
20 Double Unders
Aim
Sport Practice / Enthusiasm
Mobility
Wall Ball Thoracic Stretch
Frog Stretch
Thursday
Metcon
“Back To December”
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Right Arm 24/16Kg
50′ Handstand Walk
25 Kettlebell Snatches Left Arm 24/16Kg
50′ Handstand Walk
25 Double Kettlebell Swings 24/16Kg
50′ Handstand Walk
Aim
Core Tension / Focus
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Friday
Metcon
“Regionals 2016.4 (Dumbbell Version)”
4 Rounds
28 Pistols
16 Dumbbell Power Cleans 22.5/15Kg
Aim
Back Endurance / Self-Talk
Mobility
Couch Stretch
Saturday
Metcon
“Johnny Blaze”
5 Rounds
2 Minute Interval
10/7 Cal SkiErg
5 Push Jerks 61/43Kg
AMRAP Chest to Bar Pull Ups
-rest 2 minutes-
Aim
Precision / Recovery
Mobility
Half Moon Lat Stretch
Straddle Stretch