Monday
Metcon
“Don’t Make Me Run, I’m Full of Chocolate!”
In a 20 Minute Window
Run 1 Mile
1RM Front Squat
*Run must be completed in 4 x 400m sections
** We’re not naming anyone but this is Lisa Byrne and Barry Farrelly’s fault
Aim
Aerobic Test, Strength Test / Presence
Mobility
Thoracic Stretch with Wall Ball
Couch Stretch
Tuesday
Metcon
“No Qualms”
AMRAP 17
30 Abmat Sit Ups
20 Dumbbell Lunges
10 Strict Handstand Push Ups
Aim
Core & Muscle Endurance / Positivity
Mobility
Seal Stretch
Face Down Quad Stretch
Wednesday
Strength
1a) Push Press
5 x 5
1b) Banded Chin Up/Pull Up
5 x 4/8
Conditioning
Alt EMOM 16
40 seconds Double Unders
20 second L-Sits
Mobility
Shoulder Extension Stretch
Thursday
Metcon
“No, It’s Not A Typo”
400m Run
200m Suitcase Carry Right 32/24Kg
100 Burpees
200m Suitcase Carry Left
400m Run
Aim
Base Building, Grip Strength / Enthusiasm
Mobility
Straddle Stretch
Friday
Metcon
“You Don’t Win Friends With Salad”
6 Rounds
In a 3 Minute Window
800/600mm Bike
Max Ring Push Ups
-rest one minute-
In a 3 Minute Window
400/300m Ski
Strict Pull Ups
-rest one minute-
Aim
Blood Shunting / Strategy
Mobility
Cactus Stretch
Saturday
Metcon
Old Regionals Workout
21-15-9 reps:
Deadlift 143/93Kg
Box Jumps 32/24″
Aim
Strength & Power / Effort
Mobility
Bretzel