Monday
Structure/Health
1A) Sled Bear Crawl/Yoke Walk
3-4 x 50′
1B) Single Arm Ring Rows
3-4 x 8-12
2A) Backwards Sled March/Yoke Walk
3-4 x 50′
2B) D-Ball Keg Carry
3-4 x 50′
Mobility
Butterfly Stretch
Frog Stretch
Tuesday
Metcon
“Stunt Triple”
In 7 Minutes
1000/750m Ski
As Many Rope Climbs As Possible in Remaining Time
-rest 3 minutes-
In 7 Minutes
1000/750m Bike
As Many Toes to Bar As Possible in Remaining Time
-rest 3 minutes-
In 7 Minutes
1000/750m Row
As Many Handstand Walk As Possible in Remaining Time
Aim
Conditioning/Coordination
Mobility
Underneath Stretch
Wednesday
Skills
Skin The Cats
Candlestick Rolls
Metcon
“Unusual & Cruel”
100 Dumbbell Snatches
100 Wall Balls
Aim
Breathing / Grit
Mobility
Wall Ball Thoracic Stretch
Diamond Frog Stretch
Thursday
Metcon
“Elizabeth (Games Version)”
21-15-9 reps of
Power Cleans 61/43Kg
Ring Dips
Aim
Power, Shoulder Strength / Positivity
Mobility
Shoulder Extension Stretch
Hurdler Stretch
Friday
Strength
Overhead Squat
1RM
Metcon
“Age Group Online Qualifier 21.5”
12-9-6 reps:
Overhead Squats
Burpee Box Jump Overs 32/24″
Use 70% of your 1RM
Aim
Core Strength / Breath Control
Mobility
Crossover/Cactus Stretch
Saturday
Metcon
“12 Days of Thiccmas”
1 Handstand Push Ups
2 Pistols
3 Power Snatches 40/25Kg
4 Push Presses 40/25Kg
5 Pull Ups
6 Kettlebell Swings
7 Box Jumps
8 Sit Ups
9 Thrusters 40/25Kg
10 Double Unders
11 Dumbbell Power Cleans
12 Cal Assault Bike
*Performed as 1 rep, then 1 rep, 2 reps, then 1 rep, 2 reps, 3 reps…
** Finish with 12 Cals on the Assault Bike
Aim
Christmas FUN!