Monday
Metcon
“Karen”
150 Wall Balls, for time
Aim
Self Talk & Endurance / Strategy
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Tuesday
Metcon
“Medved”
AMRAP 20
5 Strict Chest to Bar Pull Ups
10 Abwheel Rollouts
20 Cal Erg
Aim
Core Control
Mobility
Capsule Stretch
Butterfly Stretch
Wednesday
Metcon
“Grace”
30 Clean & Jerks 61/43Kg
Aim
Funsies
Mobility
Straddle Stretch
Thursday
Metcon
“Goo Goo Muck”
2 Rounds
20 Devil’s Presses
20 Dumbbell Front Rack Lunges
20 Box HSPU
20 Dumbbell Box Step Overs
Aim
Grit
Friday
Metcon
“Gravel Pit”
20 Kettlebell Deadlifts 24/16Kg
200′ Farmers Walk
20 Kettlebell Cleans 24/16Kg
200′ Front Rack Walk
20 Kettlebell Push Presses 24/16Kg
200′ Overhead Walk
Aim
Grip & Joint Endurance
Mobility
Banded Shoulder Stretch
Saddle Stretch
Saturday
Metcon
“RoSco”
10 Rounds
200m Run
10 Hand Release Push Ups
1 Rope Climb
Aim
Fundamentals
Mobility
Hurdler Stretch
Forearm Stretch