| Monday Metcon “Balls” EMOM 24 1. Max Power Cleans 50/35Kg in 30 seconds 2. Max Wall Balls in 30 seconds 3. Max Strict Pull Ups in 30 seconds 4. Rest Benefit: Getting that CrossFit feeling back! Mobility Frog Stretch Tuesday Metcon “Swagga” 50 Double Unders 50 Burpees 50 Dumbbell Thrusters 50 Burpees 50 Double Unders Benefit: Shoulder Endurance, Cardiovascular Health Time Cap: 20 minutes Mobility Capsule Stretch Wednesday Gymnastics 5 Minutes Max Strict Handstand Push Ups Strength Deadlift 2-2-2-2-2-2 Mobility Single Side Hamstring Stretch Bretzel Stretch Thursday Strength Strict Press 1RM Metcon “Feels Like Home” AMRAP 14 10 Strict Presses at 50% 15 Abmat Sit Ups 20 Front Rack Lunges Benefit: Core strength/glute work on lunges Mobility Couch Stretch on box Friday Strength Front Squats (from floor) 10-10-8-8-6-6-4-4-2-2 *rest 2 minutes between sets Tabata Side Planks Saturday Metcon “Same Same But Different” EMOM 24 1. Max Power Snatches 50/35Kg in 30 seconds 2. Max Box Jumps in 30 seconds 3. Max Strict Toes to Bar in 30 seconds 4. Rest Benefit: Dynamic Core Tension, building lats and calves Mobility Straddle Stretch |