Monday
Metcon
JT
21-15-9 Reps
Strict Handstand Push Ups
Ring Dips
Push Ups
Core/Health
5 Rounds:
5 Banded Nordics
10 Seated Leg Lifts
Tuesday
Strength
Back Squat
1-1-1-1-1-1-1-1-1-1
(Perform 10 Air Squats as active recovery after each back squat)
Aim
Strength
Mobility
Butterfly Stretch
Wednesday
Skill
Handstand Flutter Kicks
Metcon
“Qualia”
5 Rounds for Time
400m Run
5 Weighted Pull Ups 12.5/7.5Kg
15 V-Ups
Aim
Steady Work
Mobility
Hurdler Stretch
Thursday
Metcon
“Thicc Thirty”
30 Box Jumps 32/24″
30 Dumbbell Front Rack Lunges
30 Deadlifts 125/85Kg
30 Dumbbell Front Rack Lunges
30 Box Jumps 32/24″
Aim
Posterior Chain Development / Humility
Mobility
Crossover/Cactus Stretch
Friday
Metcon
“Sophia”
12-9-6 reps:
Calorie Bike
Power Clean 45/30Kg
-straight into-
12-9-6 reps:
Calorie Ski
Overhead Squat 45/30Kg
-straight into-
12-9-6 reps:
Calorie Row
Push Press 45/30Kg
Aim
Blood Flushing
Mobility
Straddle Stretch
Saturday
Metcon
“Tolsty”
AMRAP 20
10 Inverted Rows
20 Dumbbell Snatches
30 Double Unders
Aim
Base Fitness / Back Health
Mobility
Cactus Stretch
Calf Stretch
Aim
Base Fitness / Back Health
Mobility
Bully Stretch
Calf Stretch