Monday
Metcon
“The Standard”
30 Clean & Jerks 61/43Kg
30 Muscle Ups
30 Snatches 61/43Kg
Aim
Shoulder & Lower Back Endurance
Mobility
Capsule Stretch
Tuesday
“Naughty and Nice”
Strength
Max out any lift of your choosing
Conditioning
Alernating for 16 Minutes
Minute 1 – 40 seconds of your least favourite Erg
Minute 2 – 40 seconds of your least favourite gymnastic movement
Aim
Some of what you want, some of what you need.
Mobility
Coach’s Choice
Wednesday
Metcon
“Shoot The Glass”
AMRAP 16
12 Dumbbell Single Leg Box Step Ups
12 Man Makers
Aim
Core Strength, Muscle Balance, Positivity
Mobility
Bretzel Stretch
Thursday
Metcon
“Sgt Al Powell”
4 minute window
16 Pistols
12 Power Snatches 50/35Kg
8 Bar Facing Burpees
AMRAP Pull Ups
-Rest 2 minutes-
Repeat with a round of Chest to Bar Pull Ups, and a Round of Bar Muscle Ups
Aim
Sprint Pace & Recovery
Mobility
Shoulder Extension Stretch
Friday
Metcon
“Buddy The Elf!”
In teams of 3
AMRAP 30
100′ sled bear crawl
10 sandbag cleans
1 Rope climb
Aim
Fun!