Monday
Structure/Health
1A) Backwards Sled March
3-4 x 50′
1B) D-Ball Carry
3-4 x 100′
2A) Sled Rope Pull
3-4 x 50′
2B) Front Rack/Suitcase Carry
3-4 x 100′
Mobility
Butterfly Stretch
Frog Stretch
Tuesday
Metcon
“Ghosted”
10 Rounds
9 Chest To Bar Pull Ups
9 Dumbbell Push Presses 22.5/15Kg
35 Double Unders
Aim
Upper Body Endurance / Pacing
Mobility
Ring Pec Stretch
Wednesday
Metcon/Strength
“Rewilding”
AMRAP 7
7 Cal Row
7 Burpees over Rower
-straight into-
7 Minutes to Establish a 1RM Front Squat
Aim
Open Prep Cardio & Strength Test
Mobility
Couch Stretch
Thursday
Metcon
“Afterglow”
2 Rounds
30 Toes to Bar
15 Hang Power Cleans 50/35Kg
Aim
Grip & Core
Mobility
Forearm Stretch
Bretzel Stretch
Friday
Metcon
“Mini Eggs”
21-15-9 reps:
Back Squat 100/70Kg
Strict Handstand Push Ups
Aim
Strength!
Mobility
Pigeon Stretch
Capsule Stretch
Saturday
Warm Up
Dodgeball
Teams of 3
“Derek’s Angels”
150 Cal Ski
150 Box Jump Overs
100 Cal Row
100 Dumbbell Burpee Deadlifts
50 Cal Bike
50 Sandbag Cleans
Aim
Teamwork & Fun
Mobility
Straddle Stretch
Bretzel Stretch