Monday
Metcon
“Barnum & Bailey”
AMRAP 16
10 Ring Rows
10 Pistols
20 Shoulder Taps
Aim
Balance & Coordination
Mobility
Ring Pec Stretch
Tuesday
Strength
Every 2 Minutes for 30 Minutes
2 Overhead Squats (from the rack)
Aim
Core & Shoulder Strength / Squat Mobility
Mobility
Underneath Stretch
Butterfly Stretch
Wednesday
Metcon
“Urals”
AMRAP 20
5 Ring Dips
10 Kettlebell Swings 32/24″
15 Cal Bike/Ski
Aim
Base Fitness
Mobility
Capsule Stretch
Hurdler Stretch
Thursday
Metcon
“Magic, Madness, Heaven, Sin”
3 Rounds
30 Crossover Skips
20 V-Ups
10 Dumbbell Overhead Squats
Aim
Skills / Patience!
Mobility
Calf Stretch
Banded Shoulder Stretch
Friday
Team Workout
“Deece Creamers”
10 Minutes
1500m Row (swap athletes as needed)
AMRAP sled rope pull as a team
- 5 minutes rest-
10 Minutes
3000m Bike
AMRAP Synchro Dumbbell Snatch
Aim
Teamwork / Fun
Mobility
Forearm Stretch
Pigeon Stretch
Saturday
Metcon
“Fight Gone Bad”
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls 35/20Kg
1 minute Box Jumps (20 in)
1 minute Push Press 35/20Kg
1 minute Row (calories)
1 minute Rest
Aim
Classic CrossFit / Pacing & Positivity
Mobility
Bretzel Stretch