
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