Strength Phase 1

Monday
Metcon
“Malaphor”
21-15-9
Burpee Toes to Bar
Squat Clean Thrusters 50/35Kg

Aim
Core & Hip Endurance / Breathing Control

Mobility
Frog Stretch
Underneath Stretch

Tuesday
Metcon
“Run DMC”
AMRAP 15
5 Wall Facing Handstand Push Ups
10 Pistols (5 each leg, unbroken)
15 Crossover Skips

Aim
Bodyweight Awareness / Humility

Mobility
Cactus Stretch
Couch Stretch

Wednesday
Metcon
“Run, Isabel, Run”
800m Run
30 Power Snatches 70/45Kg
800m Run

Aim
Power Development / Grit

Mobility
Straddle Stretch

Thursday
Skills
Skin The Cats

Metcon
“Salt Air”
10 Muscle Ups
20 Dumbbell Clean & Jerks 22.5/15Kg
30 Cal Ski

Aim
Coordination / Focus

Mobility
Capsule Stretch

Friday
Metcon
“2017 Regionals Event 6”
30/25 Cal Assault Bike
20 Burpee Box Jump Overs 32/24Kg
10 Sandbag Cleans

Aim
Intensity / Self Talk

Mobility
Bretzel Stretch

Saturday
Metcon
Half Regionals 12.4
For Time
25 Back Squats 60/40Kg
20 Pull-Ups
15 Shoulder-to-Overheads 60/40Kg
25 Front Squats 45/30Kg
20 Pull-Ups
15 Shoulder-to-Overheads 45/30Kg
25 Overhead Squats 30/20Kg
20 Pull-Ups
15 Shoulder-to-Overhead 30/20Kg

Aim
Strength / Enthusiasm

Mobility
Pigeon Stretch

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