Monday
Metcon
“Ghetto Gospel”
Run 1 Mile
20 Front Squats 100/70Kg
Run 1 Mile
Mobility
Quad Stretch
Tuesday
Metcon
“Ice Cube”
3 Rounds
1 Minute Bike
1 Minute V-Ups
-3 minutes transition-
3 Rounds
1 Minute Row
1 Minute HSPU
-3 minutes transition-
3 Rounds
1 Minute Ski
1 Minute strict pull ups
Mobility
Capsule Stretch
Wednesday
Strength
1RM Deadlift
*Games Style Format
Mobility
Straddle Stretch
Thursday
Metcon
“Barely An Inconvenience”
400m Run
21 Burpee Box Jump Overs
400m Run
18 Burpee Box Jump Overs
400m Run
18 Burpee Box Jump Overs
400m Run
12 Burpee Box Jump Overs
Mobility
Cactus Stretch
Friday
Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups
Mobility
Straddle Stretch
Saturday
Strength Test
1RM Clean & Jerk
Conditioning
EMOM 10
40 seconds Erg
20 seconds rest
Mobility
Capsule Stretch
