Monday
Metcon
“Sinecure”
AMRAP 15
3,6,9…
Strict HSPU
Abwheel Rollouts
Cal Erg
Aim
Core & Shoulder Endurance / Pacing
Mobility
Wall Hinge Stretch
Seal Stretch
Tuesday
Metcon
“Open 2016.1”
AMRAP 20
8 Overhead Lunges 43/29Kg
8 Bar Facing Burpees
8 Overhead Lunges 43/29Kg
8 Chest to Bar Pull Ups
Aim
Sport Practice / Pacing
Mobility
Saddle Stretch
Shoulder Extension Stretch
Wednesday
Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches
Aim
Skill Development, Strength / Focus
Mobility
Capsule Stretch
Thursday
Metcon
“Zarathos”
5 Rounds
2 Minute Interval
10/7 Cal Row
7 Dumbbell Thrusters
AMRAP Chest to Bar Pull Ups
-rest 2 minutes-
Aim
Precision / Recovery
Mobility
Half Moon Lat Stretch
Straddle Stretch
Friday
Metcon
“Double Crossed”
100 Double Unders
15 Dumbbell Burpee Box Step Overs
50 Crossover Skips
15 Dumbbell Burpee Box Step Overs
50 Crossover Skips
15 Dumbbell Burpee Box Step Overs
100 Double Unders
Aim
Make Gera Sad/Skill Practice/Letting Go!
Mobility
Calf Stretch
Box Shoulder Stretch
Saturday
Metcon
“Row, Ski, Double DT”
10 Rounds
15/10 Cal Erg
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*each round, alternate Row Erg and Ski Erg
Aim
Serious Muscular Endurance / Pacing
Mobility
Bretzel Stretch
Aim
Serious Muscular Endurance / Pacing
Mobility
Bretzel Stretch