Monday
“Murph”
Run 1 Mile
10 Rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats
Run 1 Mile
Aim
Physical – Muscular Endurance
Mental – Challenge
Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch
Tuesday
Metcon
“Double Grace”
60 Clean & Jerks 61/43Kg
Aim
Power Endurance / Self Talk
Mobility
Bretzel Stretch
Shoulder Extension Stretch
Wednesday
Structure
1A) Backwards Sled March
3-4 x 50′
1B) L-Sit
3x-4 x 20-30 seconds
2A) Sled Bear Crawl
3-4 x 50′
2B) Overhead/Suitcase Kettlebell Carry
3-4 x 100′
Mobility
Saddle Stretch
Straddle Stretch
Thursday
Metcon
“long story short”
In a 4 minute window
50 Double Unders
25/18 Cal Air Bike
AFAP Handstand Walk
-rest 2 minutes-
*Repeat for a total of 5 rounds
Aim
Skill Development / Calming
Mobility
Banded Shoulder Stretch
Friday
Strength
Back Squat
3-3-3-3-3-3-3
Conditioning
10 Rounds:
1 Minute Erg
1 Minute Plank Hold
Aim – Core tension with high heart rate. How long can you hold a plank straight off the erg ?
Mobility
Bretzel Stretch
Saturday
Metcon
“Hurt Feelings”
5-10-15-20-25 Reps
Power Snatch 35/20Kg
Burpee Box Jump Overs 24/20″
Aim
Sport Practice / Enthusiasm
Mobility
Frog Stretch
Capsule Stretch