Monday
Metcon
“Karen”
150 Wall Balls
Mobility
Wall Ball Thoracic Stretch
Quad Stretch
Tuesday
Metcon
“Why Do You Hate Us?”
As Far As You Can in 20 Minutes
2-4-6-8-10
Devil’s Presses
Pull Ups
2-4-6-8-10
Devil’s Presses
Chest to Bar Pull Ups
2-4-6-8-10…
Devil’s Presses
Bar Muscle Ups
Mobility
Bretzel Stretch
Wednesday
Metcon
“I Want To Speak To The Manager”
42 Dumbbbell Snatches
21 Strict Handstand Push Ups
30 Dumbbell Snatches
15 Strict Handstand Push Ups
18 Dumbbell Snatches
9 Strict Handstand Push Ups
Mobility
Underneath Stretch
Thursday
Metcon
“You Need To Calm Down”
21-18-15-12-9-6-3 reps:
Overhead Squats 61/43Kg
Bar Facing Burpees
Mobility
Diamond Frog Stretch
Friday
“Regionals 16.4”
4 Rounds
28 Pistols
15 Power Cleans 52/36Kg
Mobility
Straddle Stretch
Saturday
“Grip & Rip”
Teams of 3
150 Cal Assault Bike
75 Kettlebell Deadlifts (2 x 32/24Kg)
9 Rope Climbs
120 Cal Row
75 Toes to Bar
6 Rope Climbs
90 Cal Ski
75 Box Jump Overs
3 Rope Climbs