Monday
Metcon
“Because Reasons”
4 Rounds
Run 400m
15 Power Snatches 35/20Kg
9 Strict HSPU
Aim
Skill / Breath Control
Mobility
Hurdler Stretch
Wall Hinge Stretch
Tuesday
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
Conditioning
Alt EMOM 12
1 Minute Erg
20-30 seconds Side Plank
Mobility
Bretzel Stretch
Wednesday
Structure
1A) Backwards Sled March
3-4 x 50′
1B) Ring Rows
3-4 x 8-12
2A) Stiff Legged Sled Bear Crawl
3-4 x 50′
2B) Suitcase Carry
3-4 x 100′
Mobility
Single Side Saddle Stretch
Double Leg Hamstring Stretch
Thursday
Metcon
“tolerate it”
AMRAP 18
200m Run
20 Unbroken Double Unders
10m Handstand Walk
Aim
Skill Development / Focus
Mobility
Underneath Stretch
Friday
Metcon
“Dumb Luck”
AMRAP 15
5 Weighted Chins
10 Dumbbell Push Press
20 Dumbbell Snatches
Aim
Grip Strength / Strategy
Mobility
Capsule Stretch
Shoulder Extension Stretch
Saturday
Metcon
“Lisheen”
Every 4 Minutes x 5
250/200m Row
3 Squat Cleans 80/50Kg
Aim
Power Development / Mental Reset
Mobility
Couch Stretch