Monday
Metcon
“Sick Note”
AMRAP 20
5 Wall Walks
10 Kettlebell Overhead Walking Lunges, Right
10 Abmat Sit Ups
10 Kettlebell Overhead Walking Lunges, Left
Aim
Core Strength / Balance
Mobility
Straddle Stretch
Seal Stretch
Tuesday
Metcon
“Ohio”
As Far As You Can In 20 Minutes
3 Rounds
5 Strict Chin Ups
50′ Dumbbell Farmers Carry 22.5/15Kg
- 20 Cal Bike + 20 Cal Ski –
3 Rounds
5 Strict Chest to Bar Chin Ups
10 Dumbbell Front Rack Carry 22.5/15Kg - 20 Cal Bike + 20 Cal Ski –
3 Rounds
5 Weighted Chin Ups 10/5Kg
50′ Dumbbell Overhead Carry 22.5/15Kg - 20 Cal Bike + 20 Cal Ski –
Aim
Posture / Structural Strength
Mobility
Forearm Stretch
Twisting Lat Stretch
Wednesday
Metcon
“Grettel”
10 Rounds
3 Power Clean & Jerks 61/43Kg
3 Bar Facing Burpees
Aim
Grip & Grit
Mobility
Shoulder Extension Stretch
Thursday
Metcon
“Eras”
4 Rounds:
In a 5 Minute Window
250m Row
Box Jump Overs*
Max Shoulder Taps in remaining time
- NO REST –
*21/18/15/12
Aim
Bracing while out of breath
Mobility
Box Shoulder Stretch
Box Pigeon Stretch
Friday
Strength
Deadlift 1RM
Aim
Pure Strength
Mobility
Bretzel Stretch
Hurdler Stretch
Saturday
Metcon
“Triple Three”
3000m Row
300 Double Unders
3 Mile Run
*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length
Aim
Cardiovascular Fitness / Self-Talk
Mobility
Hurdler Stretch