Monday
Strength
Strict Press
10-8-6-4-2
Conditioning
3 Rounds
1 Minute Toes to Rings
1 Minute Assault Bike
1 Minute Dumbbell Bench
1 Minute Rest
Mobility
Capsule Stretch
Tuesday
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
Sport Practice / Pacing & Positivity
Mobility
Bretzel Stretch
Wednesday
Strength
1RM Deadlift
Metcon
“Annie”
50-40-30-20-10
Sit Ups
Double Unders
Thursday
Metcon
“Whoville”
AMRAP 30
500m Ski
100′ D-Ball Carry
5 Wall Walks
500m Bike
100′ Overhead/Suitcase Carry
5 Weighted Chin Ups
Aim
Good Movement
Mobility
Seal Stretch
Friday
Metcon
“Jackie Pro”
1000m Row
50 Thrusters 43/29KG
30 Bar Muscle Ups
Aim
Breathwork / Pacing
Mobility
Couch Stretch
Saturday
Metcon
“Davis”
1,2,3…9,10,9…3,2,1
Handstand Push Ups
Power Clean 80/50Kg
Aim
Technique/Power
Mobility
Capsule Stretch
Butterfly Stretch