Monday
Metcon
“Bunny”
3 Rounds
800m Run
50 Wall Balls
Aim
Lower body endurance and breath control
Mobility
Thoracic Wall Ball Stretch
Couch Stretch
Tuesday
Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches
Aim
Skill Development, Strength / Focus
Mobility
Capsule Stretch
Wednesday
Metcon
“Disrespectful”
2 Rounds
4 Minute Window
500m Row
Max Strict Chin Ups
-rest 1 minute-
4 Minute Window
500m Ski
Max Strict Pull Ups
-rest 1 minute-
4 Minute Window
1000m Bike
Max Ring Rows
-rest 1 minute-
Aim
Cardio & Arm Endurance
Mobility
Frog Stretch
Butterfly Stretch
Thursday
Metcon
“Mini Eggs”
21-15-9 reps:
Back Squat 100/70Kg
Strict Handstand Push Ups
Aim
Strength!
Mobility
Pigeon Stretch
Capsule Stretch
Friday
Structure/Health
1A) Sled Bear Crawl/Yoke Walk
3-4 x 50′
1B) Farmers Carries
3-4 x 100′
2A) Seated Sled Rope Pull
3-4 x 25′
2B) D-Ball Keg Carry
3-4 x 50′
Mobility
Butterfly Stretch
Frog Stretch
Saturday
Metcon
“Luttrell”
AMRAP 20
10 Push Ups
20 KB Snatches 24/16Kg
30 Double Unders
Aim
Good basic movement
Mobility
Bully Stretch
Calf Stretch
Bretzel Stretch