Monday
Structure/Health
1A) Backwards Sled March
3-4 x 50′
1B) Farmers Carry
3-4 x 100′
2A) Sled Rope Pull
3-4 x 50′
2B) Double Kettlebell Front Rack Carry
3-4 x 100′
Mobility
Butterfly Stretch
Frog Stretch
Tuesday
Metcon
“Mindy”
21 Chest to Bar Pull Ups
9 Squat Snatches 61/43Kg
15 Chest to Bar Pull Ups
7 Squat Snatches
9 Chest to Bar Pull Ups
5 Squat Snatches
Aim
Shoulder/Overhead Stability / Skill
Mobility
Underneath Stretch
Wednesday
Metcon
“Wasabi”
6 Rounds
In a 2 Minute Window
15/10 Calorie Erg
10 Burpees
AMRAP Toes to Bar in Remaining Time
-rest 2 minutes-
Aim
High heart rate & recovery / effort
Mobility
Capsule Stretch
Cactus Stretch
Thursday
Metcon
“Paper Rings”
50 Backwards Single Unders
25 Kettlebell Push Press
40 Backwards Single Unders
20 Kettlebell Push Press
30 Backwards Single Unders
15 Kettlebell Push Press
20 Backwards Single Unders
10 Kettlebell Push Press
Aim
Skill Development / Concentration
Mobility
Straddle Stretch
Friday
Metcon
“Goldberg”
5 Rounds
16 Dumbbell Box Step Overs 22.5/15Kg
50′ Handstand Walk
Aim
Single Leg Strength & Stability / Positivity
Mobility
Box Pigeon Stretch
Box Shoulder Stretch
Saturday
Metcon
“Run, Grace, Run”
800m Run
30 Power Clean & Push Jerks 70/45Kg
800m Run
Aim
Power Development / Grit
Mobility
Straddle Stretch