Monday
Metcon
“Open 15.5”
27-21-15-9
Cal Row
Thrusters 43/29Kg
Aim
Sport Practice / Positivity
Mobility
Couch Stretch
Tuesday
Structure/Health
1A) Sled Bear Crawl/Yoke Walk
3-4 x 50′
1B) Single Arm Ring Rows
3-4 x 8-12
2A) Backwards Sled March/Yoke Walk
3-4 x 50′
2B) D-Ball Keg Carry
3-4 x 50′
Mobility
Butterfly Stretch
Frog Stretch
Wednesday
Skills
Forward & Backward Rolls
Metcon
“Bike Dumbbell Grace”
30 Cal Bike
30 Dumbbell Clean & Jerks
Aim
Muscle Balance / Patience
Mobility
Underneath Stretch
Thursday
Metcon
“Regionals 11.4”
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
Aim
Endurance / Humility
Mobility
Straddle Stretch
Friday
Metcon
“Semantic Creep”
AMRAP 20
1 Rope Climb
5 Deadlifts 125/80Kg
10 Push Ups
Aim
Grip & Forearm Endurance / Virtuosity
Mobility
Bretzel Stretch
Saturday
Skills
Freestanding Handstand
Metcon
“Pumpkin Spice”
12 Minute Ladder
3-6-9….
Calories Erg
Box Jump Overs 24/20″
Aim
Good Basic Cardio!
Mobility
Pigeon Stretch on Box
Shoulder Stretch on Box