Monday
Metcon
“Quartermaster”
30 Cal Row
20 Burpee Box Jump Overs
10 Snatches 61/43Kg
Aim
Power Development / Strategy
Mobility
Underneath Stretch
Tuesday
Metcon
“Sardoodledum”
4 Rounds
400m Run
18 Single Arm Overhead Squats
9 Weighted Chin Ups
Aim
Mobility & Upper Body Strength / Patience
Mobility
Shoulder Extension Stretch
Wednesday
Strength
EMOM 30
1 Power Clean – 1 Squat Clean
Mobility
Breakdancer
Thursday
Metcon
“Treachery”
AMRAP 20
4 Strict Toes to Bar
8 Strict Handstand Push Ups
12 Pistols
16 Calorie Bike/Ski
Aim
Gymnastics Endurance / Humility
Mobility
Capsule Stretch
Wrist Stretches
Friday
Metcon
“Dr Robotnik”
5 Rounds
21 Kettlebell Deadlifts
18 Burpees
15 Wall Balls
Aim
Cardiovascular Intensity / Enthusiasm
Mobility
Quad Stretch
Saturday
Metcon
“Aphantasia”
21 Ring Dips
42 Double Unders
200m run
18 Ring Dips
36 Double Unders
200m run
15 Ring Dips
30 Double Unders
200m run
12 Ring Dips
24 Double Unders
200m run
Aim
Muscle Endurance / Positivity
Mobility
Cactus Stretch