Monday
Metcon
“Jay-Qual-En”
1000m Ski
50 Wall Balls
30 Toes to Bar
Aim
Redline Pacing / Resilience
Mobility
Butterfly Stretch
Crossover/Cactus Stretch
Tuesday
Metcon
“The Fight Before Christmas”
4 Rounds:
1 Minute Assault Bike Calories
1 Minute Chest to Bar Pull Ups
1 Minute Box Jump Overs
1 Minute Dumbbell Push Presses 22.5/15Kg
1 Minute Rest
Aim
Blood Flushing / Recovery
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Wednesday
Metcon
“Quarterfinal 22.1”
50 dumbbell walking lunges 22.5/15Kg
30 handstand push-ups
40 front-rack walking lunges 22.5/15Kg
20 deficit handstand push-ups
30 overhead walking lunges 22.5/15Kg
10 strict handstand push-ups
Aim
Single Side Leg Strength, Shoulder Strength / Self-Talk
Mobility
Lying Quad Stretch
Capsule Stretch
Thursday
Metcon
“Wrapping”
15 Minute Ladder
1 Hang Power Snatch 45/30Kg
1 Lateral Burpee
2 Hang Power Snatches
2 Lateral Burpees
3/3, 4/4, 5/5…
Aim
Sport Practice, Barbell Cycling / Shoulder Endurance
Mobility
Underneath Stretch
Frog Stretch
Friday
Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups
Aim
Hurt Feelings 😛 / Calm Pacing!
Mobility
Quad Stretch
Saturday
Metcon
“Hans Gruber”
2 Rounds
50/40 Calorie Row
40 Double Unders
30 Dumbbell Clean & Jerks
20 Weighted Sit Ups
10 Wall Walks
Aim
Come to the gym, we’ll get together, have a few laughs!
Mobility
Straddle Stretch