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Monday
Metcon
“No Easy Way Out”
21-18-15-12-9-6-3
Bar Facing Burpees
Squat Cleans 61/43Kg
Aim
Endurance / Self-Talk
Mobility
Bretzel Stretch
Tuesday
Metcon
“Peaches”
12 Minute Ladder
3 Handstand Push Ups
3 Dumbbell Box Step Overs
6/6, 9/9, 12/12…
Aim
Skill, Muscle Balance / Concentration
Mobility
Capsule Stretch
Wednesday
Metcon
“Alley Cats”
4 Minutes
75 Double Unders
21 Deadlifts 100/70Kg
Handstand Walk As Far As Possible
-Rest 2 minute-
*Repeat for 3 rounds
Aim
Sprint Pacing / Focus
Mobility
Capsule Stretch
Thursday
Metcon
“Open 21.3”
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Aim
Sport Practice – 35 Days Until The Open
Mobility
Quad Stretch
Friday
Structure
1A) Sled Backwards Walk
4 x 50′
1B) D-Ball Carry
2A) Sled Bear Crawl
4 x 50′
2B) Suitcase Carry
4 x 100′
Saturday
Metcon
“Sewer Rats”
21 Cal Row
21 Dumbbell Front Rack Lunges
21 Burpees
21 Toes to Bar
-rest 5 minutes and go back-
Aim
Lactate Threshold/Recovery
Mobility
Underneath Stretch