Monday
Metcon
Strict Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats
Recovery
Couch Stretch
Tuesday
Metcon
“Just Eat The Damn Oranges!”
AMRAP 8
6 Cal Row
8 Deadlifts 110/80Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Deadlifts 110/80Kg
10 Toes To Bar
Mobility
Bretzel Stretch
Wednesday
Strength
6 Rounds
2 Front Squats/4 Back Squats at 95% of 1RM Front Squat
Conditioning
400m Suitcase Carry
Mobility
Pigeon Stretch
Thursday
Metcon
“Running Annie”
400m Run
50 Double Unders
50 Sit Ups
400m Run
40 Double Unders
40 Sit Ups
400m Run
30 Double Unders
30 Sit Ups
400m Run
20 Double Unders
20 Sit Ups
400m Run
10 Double Unders
10 Sit Ups
Mobility
Hurdler Stretch
Friday
Metcon
19.4(ish)
3 Rounds
10 Power Snatches 43/29Kg
12 Bar Facing Burpees
-rest 3 minutes-
10 Bar Muscle Ups
12 Bar Facing Burpees
Mobility
Capsule Stretch
Shoulder Extension Stretch
Saturday
Metcon
“Oh My Quad”
Every 3 minutes for 10 rounds
12/8 calories assault bike
Recovery/Cooldown
Go for a walk