Monday
Metcon
“F.E.S.”
AMRAP 15
5 Wall Walks
10 Weighted Pull Ups
20 Abmat Sit Ups
Aim
Upper Body Strength / Humility
Mobility
Calf Stretch
Shoulder Extension Stretch
Tuesday
Metcon
“First Cut”
4 Rounds
Run 400m
3 Rope Climbs
7 Full Snatches 61/43Kg
Aim
Coordination & Stability / Focus
Mobility
Pigeon Stretch
Wednesday
Strength
20RM Back Squat
*Pick a weight you think you can do 10 reps of and do 2
*This will take about 2 minutes
*Slow and steady, big deep breath EACH squat
We’ll repeat this every 2 weeks for 4 total times
Conditioning
Alt EMOM 16
1 Minute Erg
20-30 seconds L-Sit
Mobility
Bretzel Stretch
Thursday
Metcon
“Afterglow”
2 Rounds
30 Burpees
30 Kettlebell Snatches 32/24Kg
30 Strict Handstand Push Ups
30 Cal Ski
Aim
Shoulder Endurance / Positivity
Mobility
Banded Shoulder Stretch
Friday
Metcon
“24 Inch Pythons”
AMRAP 20
400m Run
Max Effort Strict Chin Ups
500m Row
Max Effort Strict Chin Ups
Aim
Cardiovascular Control / Effort
Mobility
Hurdler Stretch
Saturday
Metcon
Open Workout 20.2
AMRAP 20
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders
Aim
Sport Practice – Positivity
Mobility
Straddle Stretch
Saddle Stretch