Monday
Metcon
“Diane+”
27-21-15-9
Deadlifts 102/70Kg
Handstand Push Ups
Aim
Back Strength / Patience
Mobility
Bretzel
Tuesday
Metcon
“Maniacal”
30 Cal Row
20 Wall Balls**
10 Bar Muscle Ups
**11’/10′ target
Aim
Sprint Racing / Enjoyment
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Wednesday
Metcon
“Anger Management”
AMRAP 14
12 Dumbbell Overhead Lunges 22.5/15Kg
12 Crossover Skips
Aim
Shoulder & Core Stability, Coordination / Positivity
Mobility
Capsule Stretch
Crossover Stretch
Thursday
Skills
Bottoms Up Turkish Get Up
Metcon
“Durst”
AMRAP 20
200m Run
3 Weighted Chins
3 Abwheel Rollouts
Aim
Arm Strength / Awareness
Mobility
Straddle Stretch
Friday
Metcon
“Nasty Girls V2”
3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans 80/56Kg
Aim
Strength Endurance / Focus
Mobility
Straddle Stretch
Saddle Stretch
Saturday
Warm Up
Dodgeball
Partner Workout
“Señor Spielbergo”
5 Rounds
20 Line Facing Burpees
20 Wall Ball Sit Ups
20 Partner Wall Balls
Aim
Teamwork & Fun
Mobility
Shoulder Extension Stretch
Frog Stretch