Monday
Metcon
“Sandra”
AMRAP 20
5 Deadlifts 125/80Kg
10 Hand Release Push Ups
15 Wall Balls
Aim
Core Bracing, Muscular Endurance / Growth Focus
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Tuesday
Metcon
“Tetris”
20-40-60-80-100 Double Unders
2-4-6-8-10 Strict Pull Ups
2-4-6-8-10 Dumbbell Box Step Overs 24/20″ 22.5/15Kg
Aim
Coordination, Grip Strength / Humility
Mobility
Box Pigeon Stretch
Box Shoulder Flexion Stretch
Wednesday
Metcon
“Chun Li”
1200m Run
16 Strict Toes To Bar
8 Devil’s Press
800m Run
14 Strict Toes To Bar
7 Devil’s Press
400m Run
12 Strict Toes To Bar
4 Devil’s Press
Aim
Respiratory Control / Positivity
Mobility
Dumbbell Calf Stretch
Thursday
Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches
Aim
Skill Development, Strength / Focus
Mobility
Capsule Stretch
Friday
Metcon
“Frozen Pepsi Bottle”
5 Rounds
15 Cal Erg
15 Dumbbell Push Press
Aim
Breath & Bracing / Enthusiasm
Mobility
Banded Shoulder Stretch
Saturday
Team Workout
“You’ll Have to Speak Up, I’m Wearing A Towel”
Teams of 3
15 Rope Climbs
75 Overhead Squats
150 Bar Facing Burpees
75 Thrusters
15 Rope Climbs
Aim
Fun & Teamwork!