Monday
Skill
Candlestick Rolls
Metcon
“Abmat Nicole”
AMRAP 20
400m Run
Max Abmat Kipping Pull Ups
Aim
Shoulder & Running Endurance
Mobility
Hurdler Stretch
Underneath Stretch
Tuesday
Skills
Handstand Holds
Metcon
“Pathological Altruism”
AMRAP 18
5 Abwheel Rolllouts
10 Cal Bike/Ski
20 Unbroken Double Unders
*Alternate Bike and Ski each round
Aim
Core, Calves & Cardio
Mobility
Seal Stretch
Hanging Lat Stretch
Calf Stretch
Wednesday
Metcon
“Never Scared”
10 Rounds
4 Strict Handstand Push Ups
8 Box Jumps 24/20″
12 Kettlebell Swings 24/16Kg
Aim
Muscle Endurance / Enthusiasm
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Thursday
Metcon
“Blank Space”
In 4 Minutes
500m Row
Max Squat Snatches in remaining time
-rest 4 minutes-
Repeat for 4 Rounds Total
*Gents – 40/50/60/70Kg
*Ladies – 25/30/35/40Kg
Aim
Speed & Precision
Mobility
Capsule Stretch
Friday
Metcon
“The Muffin Man”
3 Rounds
18 Wall Balls
15 Devil’s Presses 22.5/15Kg
12 Ring Arm Ring Rows
12 Left Arm Ring Rows
Aim
Balance
Mobility
Wall Ball Thoracic Stretch
Bretzel Stretch
Saturday
Metcon
“Bad Company”
800m Run
30 Squat Clean Thrusters 70/45Kg
800m Run
Aim
Power Development / Positivity
Core
EMOM 10
L-Sits
Mobility
Butterfly Stretch