Monday
Strength
Power Snatch
Build to a heavy single
Metcon
30 Burpee Muslce Up
Aim
Skill, Shoulder Strength / Enthusiasm
Mobility
Cactus Stretch
Tuesday
Metcon
“It Is What It Is”
AMRAP 20
10 Power Cleans 60/40Kg
15 Toes to Bar
20/15 Cal Erg
Aim
Endurance & Recovery / Pacing
Mobility
Bretzel Stretch
Wednesday
Metcon
“Attaboy”
120 Double Unders
30 Chest to Bar Pull Ups
30 Dumbbell Thrusters
90 Double Unders
20 Chest to Bar Pull Ups
20 Dumbbell Thrusters
60 Double Unders
10 Chest to Bar Pull Ups
10 Dumbbell Thrusters
Aim
Sport Practice / Positivity
Mobility
Frog Stretch
Thursday
Metcon
“Out of The Woods”
1-10 Shuttle Runs
1-10 Kettlebell Swings
1-10 Wall Facing HSPU
Aim
Agility, Stability / Concentration
Mobility
Underneath Stretch
Breakdancer Stretch
Friday
Metcon
“Regionals 2014.6”
For time:
50-calorie row
50 box jump overs, 24 / 18 in.
50 deadlifts 82/55Kg
50 wall-ball shots, 20 / 14 lb.
50 ring dips
50 wall-ball shots, 20 / 14 lb.
50 deadlifts 82/55Kg
50 box jump overs, 24 / 18 in.
50-calorie row
Time cap: 21 minutes
Aim
Mental and physical endurance!
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Saturday
Metcon
“Magnesium”
2 Rounds
12 Bar Facing Burpees
10 Lunges 70/45Kg
2 Rounds
12 Bar Facing Burpees
10 Lunges 50/35Kg
Aim
Single Leg Strength / Breath Control
Mobility
Couch Stretch