Monday
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
Recovery
10 minutes on erg
Core
EMOM 8
Abwheel Rollouts
Back Supports
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Tuesday
Strength
Deadlift 1RM
Conditioning
20 Cal Bike/Row
20 Deadlfits 50%
20 Cal Bike/Row
Aim
Pure Strength
Mobility
Bretzel Stretch
Wednesday
Skills
Peg Board
Metcon
“Running Annie”
400m Run
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
400m Run
30 Double Unders
30 Sit Ups
400m Run
20 Double Unders
20 Sit Ups
400m Run
10 Double Unders
10 Sit Ups
Aim
Good Cardio, Skill & Core
Mobility
Hurdler Stretch
Thursday
Metcon
“Quarterfinal 22.1”
50 dumbbell walking lunges 22.5/15Kg
30 handstand push-ups
40 front-rack walking lunges 22.5/15Kg
20 deficit handstand push-ups
30 overhead walking lunges 22.5/15Kg
10 strict handstand push-ups
Aim
Single Side Leg Strength, Shoulder Strength / Self-Talk
Mobility
Lying Quad Stretch
Capsule Stretch
Friday
Metcon
“Ya Basic”
AMRAP 30
200m Run
5 Strict Pull Ups
10 Push Ups
15 Kettlebell Swings
Aim
Virtuosity
Mobility
Hanging Lat Stretch
Saturday
Metcon
“Battered & Bruised”
5 Rounds
5 Shoulder to Overhead 84/61Kg
10 Toes to Bar
20 Calories Erg
Aim
Core Stability / Focus
Mobility
Shoulder Extension Stretch