Monday
Metcon
“Snakes”
1,2,3…8.9.10
Strict Chin Ups
Dumbbell Front Squats 22.5/15Kg
Aim
Muscular Health / Patience
Mobility
Pigeon Stretch
Tuesday
Metcon
“Helena”
3 Rounds
400m Run
21 Abmat Sit Ups
12 Strict Handstand Push Up
Aim
Breath Control / Self-Talk
Mobility
Hurdler Stretch
Wednesday
Structure & Skills
1A) Sled March
3-4 x 50′
1B) Handstand Walk
3-4 x 50′
2A) Seated Sled Rope Pull
3-4 x 25′
2B) D-Ball Carry
3-4 x 50′
Mobility
Saddle Stretch
Shoulder Extension Stretch
Thursday
Strength
1A) Single Leg Romanian Deadlifts
4 x 8
2A) Dumbbell Straddle Press
4 x 8
Conditioning
12 Minutes
12 Calories Erg
12 Side Plank Twists
Mobility
Side Body Stretch
Friday
Metcon
“Messages In The Press”
AMRAP 16
8 Strict Pull Ups
16 Single Arm Dumbbell Overhead Lunges
24 Double Unders
Aim
Coordination / Positivity
Mobility
Half Moon Lat Stretch
Saturday
Metcon
“Sid”
30 Cal Assault Bike
30 Clean & Jerks 61/43Kg
Aim
Redline Workout!
How hard can you push yourself?
Mobility
Sealrocks