Monday
Metcon
“Der Zauberberg”
10 Strict Toes to Bar
20 Dumbbell Power Cleans
30 Dumbbell Burpee Deadlifts
40 Cal Row
50 Double Unders
40 Cal Ski
30 Dumbbell Burpee Deadlifts
20 Dumbbell Power Cleans
10 Strict Toes to Bar
Aim
Muscular Endurance / Memory Test 🙂
Mobility
Bretzel Stretch
Capsule Stretch
Tuesday
Metcon
“Online Age Group Semi Final Workout 2”
8 Rounds
1 Legless Rope Climb
6 Farmers Carries 32/24Kg
15 Box Jumps 32/24″
Aim
Grip Recovery / Self Talk
Mobility
Forearm Stretch
Box Pigeon Stretch
Wednesday
Metcon
“The Imperial March”
6 Rounds
3 Minute Window
200m Run
16 Kettlebell Swings 24/16Kg
AMRAP Strict Handstand Push Ups
-rest 1 minute-
Aim
Cardiovascular Recovery – Mental Reset
Mobility
Hurdler Stretch
Side Body Stretch
Thursday
Metcon
“Shark Bite”
21-15-9
Squat Snatches 43/29Kg
Chest to Bar Pull Ups
Aim
Sport Practice / Patience
Mobility
Banded Shoulder Stretch
Friday
Strength
Front Squats
4-4-4-4-4-4
Conditioning
Alt EMOM 18
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
Saturday
Teams of 3
“20 Dollars Can Buy Many Peanuts”
150 Cal Ski
150 Wall Balls
100 Cal Row
100 D-Ball Cleans
50 Cal Bike
50 Devil’s Presses
Aim
Teamwork & Fun
Mobility
Straddle Stretch
Bretzel Stretch