Monday
Metcon
Snake Bite
21-15-9 Reps:
Snatches 42/29Kg
Chest to Bar Pull Ups
Mobility
Chest & Shoulder Stretch
Tuesday
Metcon
“Victoria”
30 Dumbbell Burpee Box Step Overs 22.5/15Kg
40 Handstand Push Ups
50 Burpee Box Jump Overs
Mobility
Frog Stretch
Wednesday
Metcon
“Ermahgerd”
AMRAP 14
7 Calories Erg
14 Dumbbell Snatch
21 Double Unders
Core
EMOM 8 Plank
Mobility
Bretzel
Thursday
Strength
Push Press
Heavy Set of 6
Metcon
“Clothesline”
AMRAP 12:
2 Push Presses 50/35KG
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses 50/35Kg
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.
Mobility
Shoulder Extension Stretch
Friday
Metcon
“Nasty Girls V2”
3 Rounds for Time
50 Pistols (alternating legs)
7 Muscle-Ups
10 Hang Power Cleans (175/125 lb)
Mobility
Couch Stretch
Saturday
Metcon
Double Isabel
60 Power Snatches 61/43Kg
Mobility
Straddle Stretch