Monday
Metcon
“Run, Grace, Run”
800m Run
30 Power Clean & Push Jerks 70/45Kg
800m Run
Aim
Power Development / Grit
Mobility
Straddle Stretch
Tuesday
Metcon
“Mycenaean”
5 Rounds
20/15 Cal Row
16 Pistols
12 Chest to Bar Pull Ups
Aim
Single Leg Balance & Grip Strength / Pacing
Mobility
Couch Stretch
Half Moon Lat Stretch
Wednesday
Metcon
“Semantic Creep”
AMRAP 20
1 Rope Climb
5 Deadlifts 125/80Kg
10 Push Ups
Aim
Grip & Forearm Endurance / Virtuosity
Mobility
Bretzel Stretch
Thursday
Metcon
“Maroon”
3 Rounds
50′ Handstand Walk
40 Double Unders
30 Toes to Bar
20 Dumbbell Box Step Overs 22.5/15Kg
Aim
Forearm & Core Endurance / Grit
Mobility
Forearm Stretch
Banded Lat Stretch
Friday
Metcon
“Open 2013.1”
As far as you can in 17 minutes of:
40 Burpees
30 Snatches 35/20Kg
30 Burpees
30 Snatches 61/35Kg
20 Burpees
30 Snatches 77/45Kg
10 burpees
AMRAP Snatches 93/54Kg
Aim
Open Prep
Mobility
Crossover/Cactus Stretch
Saturday
Metcon
“White Claw”
800m Run
50 Handstand Push Ups
800m Run
Aim
Shoulder Endurance / Patience
Mobility
Shoulder Extension Stretch