Monday
Metcon
“AGOQ 21.3”
75 Power Cleans 61/43Kg
300 Double Unders
Mobility
Underneath Stretch
Dog Down
Tuesday
Strength
Back Squat
1RM
Conditioning
Run 1 Mile
Mobility
Pigeon Stretch
Wednesday
Strength
Push Press
3-3-3-3-3
Conditioning
AMRAP 14
7 Dumbbell Push Presses
14 Toes to Bar
Mobility
Capsule Stretch
Thursday
Metcon
“Passive Aggressive”
3 Minutes
30/20 Calorie Row
Max Wall Balls
-rest 1 minute-
3 Minutes
30/20 Calorie Row
Max Wall Balls
-rest 3 minutes-
3 Minutes
25/17 Calorie Ski
Max Strict Pull Ups
-rest 1 minute-
3 Minutes
25/17 Calorie Ski
Max Strict Pull Ups
-rest 3 minutes-
3 Minutes
20/15 Calorie Bike
Max Dumbbbell Box Step Overs
-rest 1 minute-
3 Minutes
20/15 Calorie Bike
Max Dumbbbell Box Step Overs
Mobility
Quad Stretch
Friday
“Gangsta Diane”
600m Run
21 Deadlifts 100/70Kg
21 Handstand Push Ups
400m Run
15 Deadlifts
15 Handstand Push Ups
200m Run
9 Deadlifts
9 Handstand Push Ups
Mobility
Box Shoulder Stretch
Straddle Stretch
Saturday
Strength/Cardio
30 Minutes (15 sets)
In 60 seconds perform 6 Bar Facing Burpees followed by 1 Power Snatch
- – rest 60 seconds-
Mobility
Bretzel