Monday
Metcon
“2017 Regionasl Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24Kg
10 Sandbag Cleans
Aim
Intensity / Self Talk
Mobility
Bretzel Stretch
Tuesday
Metcon
“Tombstone”
AMRAP 14
1 Bar Muscle Up
2 Strict Handstand Push Ups
3 Deadlifts 140/90Kg
Aim
Strength Development / Enthusiasm
Mobility
Straddle Stretch
Shoulder Extension Stretch
Wednesday
Strength
Front Squats
3-3-3-3-3-3-3
Conditioning
Alt EMOM
Minute 1 – Erg
Minute 2 – L-Sit/Plank/Russian Twist
Minute 3 – Strict Pull Ups/Toes to Bar/Handstand Push Ups
*Pick one erg, one core exercise and one gymnastic piece for the whole workout
**Aim to be consistent across all six rounds
Mobility
Couch Stretch
Wall Hinge Stretch
Thursday
Metcon
“marjorie”
100 Double Unders
25 Overhead Lunges Right
50 Dumbbell Snatches
100 Double Unders
50 Dumbbell Snatches
25 Overhead Lunges Left
100 Double Unders
Aim
Muscular Balance / Focus
Mobility
Single Side Saddle Stretch
Friday
Metcon
“Fantastic Beasts”
10 Rounds
200m Run
3 Wall Walks
10 Toes To Bar
Aim
Core Strength & Cardio / Humility
Mobility
Capsule Stretch
Saturday
Metcon
“Loading Violation”
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 60/35Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees
10 Power Snatches 40/25Kg
12 Bar Facing Burpees
Aim
Sport Practice / Effort
Mobility
Pigeon Stretch
Shoulder Extension Stretch