Monday
Metcon
21-15-9
Deadlifts 100/70Kg
Overhead Squats 60/35Kg
Time Cap: 16 Minutes
Benefit: Increased Core Strength/Endurance
Mobility
Bretzel Stretch
Tuesday
Strength/Core
5 Rounds:
Max Floor Press in 30 seconds
-30 seconds rest-
Front Support: 30 seconds
-30 seconds rest-
Back Support: 30 seconds
-30 seconds rest-
Max Ring Rows in 30 seconds
-30 seconds rest-
Right Side Plank: 30 seconds
-30 seconds rest-
Right Side Plank: 30 seconds
-30 seconds rest-
Wednesday
Strength
Alt EMOM 21
1) Push Jerk x 2
2) Strict Toes to Bar
3) Rest
Core
Tabata Hollow/Arches
Mobility
Capsule Stretch
Thursday
Metcon
AMRAP 12
Dumbbell Snatch
Pistols
Benefit: Single Side Balance
Mobility
Couch Stretch
Friday
Strength/Conditioning
Alt EMOM 32
1) Max Strict Chin Ups
2) Overhead Lunges (Heavy KB)
3) Max Double Unders
4) Rest
Mobility
Pigeon Stretch
Saturday
Metcon
AMRAP 12
3 Squat Cleans 80/50Kg
6 Box Handstand Push Ups
Benefit: Increase Leg Strength & Shoulder Endurance
Mobility
Shoulder Stretch on Box