Reminder: Book A Check In With Your Coach
Monday
Metcon
“QF 23.1”
9 front squats 102/70Kg
9 handstand walks, 25 feet
15 front squats 83/56Kg
15 muscle-ups
21 front squats 61/43Kg
21 chest-to-wall handstand push-ups
Aim
Heavy Weight & High Skill
Mobility
Couch Stretch
Capsule Stretch
Tuesday
Metcon
“QF 23.2”
12-minute AMRAP:
8 dumbbell snatches, arm 1
8 overhead walking-lunge steps, arm 1
8 dumbbell snatches, arm 2
8 overhead walking-lunge steps, arm 2
40 crossovers
Aim
Balance & Coordination Test
Mobility
Bretzel Stretch
Bully Stretch
Calf Stretch
Wednesday
Vestibular Development/Funsies
Forward Rolls/Cartwheels
Metcon
“Speedo Season”
400m Run
21 Abwheel Rollouts
400m Run
18 Abwheel Rollouts
400m Run
15 Abwheel Rollouts
400m Run
12 Abwheel Rollouts
400m Run
9 Abwheel Rollouts
Aim
Core-dio
Mobility
Hurdler Stretch
Seal Stretch
Thursday
Metcon
“QF 23.4”
21 deadlifts, 102/70Kg
21 chest-to-bar pull-ups
15 deadlifts, 125/83Kg
15 bar muscle-ups
9 deadlifts, 143/93Kg
9 rope climbs, 15 ft
Aim
Back & Grip Strength
Mobility
Straddle Stretch
Bretzel Stretch
Friday
Metcon
“Rebecca Black”
5 burpee box jump-overs
5 kettlebell clean & Jerks 24/16Kg
10 burpee box jump-overs
10 kettlebell clean & Jerks
15 burpee box jump-overs
15 kettlebell clean & Jerks
10 burpee box jump-overs
10 kettlebell clean & Jerks
5 burpee box jump-overs
5 kettlebell clean & Jerks
Aim
Breath Control / Hinging Mechanics
(Shoulders Getting a Look In)
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Saturday
Metcon
“Pascha”
2 Rounds
4 Minute Window
500m Row
Max V-Ups
-rest 1 minute-
4 Minute Window
500m Ski
Max L-Sit on Rings
-rest 1 minute-
4 Minute Window
500m Ski
Max Sit-Ups
-rest 1 minute-
Aim
More Core/Cardio
Mobility
Frog Stretch
Butterfly Stretch