Monday
Metcon
“Regionals 18.5”
50 Handstand Push Ups
50 Toes to Bar
50 Cal Assault Bike
50 Box Step Overs
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
Aim
Endurance / Equanimity
Mobility
Shoulder Extension Stretch
Tuesday
Metcon
“Sbagliato”
AMRAP 14
7 Push Press 52/36Kg
14 Cal Row/Ski
21 Double Unders (unbroken)
Aim
Sport Practice / Blood Flushing
Mobility
Calf Stretch
Saddle Stretch
Wednesday
Metcon
“Stutter Start”
2 Minutes:
5 Shuttle Runs
10 Burpee Box Jump Overs
AMRAP Wall Balls in Remaining Time
- rest 2 minutes –
Aim
High heart rate & recovery / effort
Core
EMOM 8
Abwheel Rollouts
Back Supports
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Thursday
Metcon
“Amateur Psychoanalysis”
5 Rounds
10 Pistols Right Leg
10 Chest to Bar Pull Ups
10 Pistols Left Leg
10 Ring Dips
Aim
Virtuosity, Joint Health / Focus
Mobility
Bretzel Stretch
Friday
Metcon
“Headspace”
6 Rounds, 2 Minutes On/2 Minutes Off
Row 250m
Handstand Hold in remaining time
*Score as time on the rower and time on the handstand
Aim
Sprint Recovery / Concentration
Mobility
Straddle Stretch
Saturday
Strength
1RM Snatch
1RM Clean & Jerk
Aim
Power / Positivity
Mobility
Frog Stretch