Monday
Metcon
“Murph”
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
*20 rounds of 5 pull ups/10 push ups/15 air squats
Aim
Physical – Muscular Endurance
Mental – Challenge
Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch
Tuesday
Metcon
“Isabel”
30 Snatches 61/43Kg
Aim
Funsies
Mobility
Straddle Stretch
Wednesday
Structure & Skills
1A) Backwards Sled March
3-4 x 50′
1B) Handstand Walk
3-4 x 50′
2A) Stiff Leg Sled Bear Crawl
3-4 x 25′
2B) D-Ball Keg Carry
3-4 x 50′
Mobility
Saddle Stretch
Shoulder Extension Stretch
Thursday
Metcon
“All of the Girls You Loved Before”
5/4 Rope Climbs
25 Box Jump Overs
100 Double Unders
200m Farmers Carry 22.5/15Kg
100 Double Unders
25 Box Jump Overs
5/4 Rope Climbs
Aim
Grip & Grunt Work
Mobility
Forearm Stretch
Underneath Stretch
Friday
Play/Vestibular Development
Forward Rolls & Cartwheels
Metcon
“Rejection Therapy”
100/75 Cal Row
75/50 Cal Ski
50/35 Cal Bike
Aim
Cardio / Efficiency
Mobility
Hurdler Stretch
Saturday
Partner Workout
“Discovery”
42 Synchro BarFacing Burpees
42 Power Cleans 70/45Kg (split any way)
30 Synchro Bar Facing Burpees
30 Power Clenas 80/50Kg (split any way)
18 Synchro Bar Facing Burpees
18 Power Cleans 90/55Kg (split any way)
Aim
Breathing & Bracing