Monday
Metcon
“21-15-9 Complex”
For Time
8 Deadlifts 70/47Kg
7 Cleans 70/47Kg
6 Snatches 70/47Kg
8 Pull-Ups
7 Chest-to-Bar Pull-Ups
6 Bar Muscle-Ups
6 Deadlifts 70/47Kg
5 Cleans 70/47Kg
4 Snatches 70/47Kg
6 Pull-Ups
5 Chest-to-Bar Pull-Ups
4 Bar Muscle-Ups
4 Deadlifts 70/47Kg
3 Cleans 70/47Kg
2 Snatches 70/47Kg
4 Pull-Ups
3 Chest-to-Bar Pull-Ups
2 Bar Muscle-Ups
Aim
Power & Skill
Mobility
Bretzel Stretch
Twisting Lat Stretch
Tuesday
Metcon
“Skeet Skeet”
30 Cal Ski
30 Barbell Wall Balls
30 Barbell Crossovers
30 Cal C2 Bike
30 Barbell Box Jumps
30 Crossovers
Aim
Sprint Endurance
Mobility
Frog Stretch
Underneath Stretch
Wednesday
Metcon
“Three Ways Down” (Age Group Games Workout)
For time:
1,200-m run
4 rope climbs
21 DB shoulder-to-overheads 22.5/15Kg
1,000-m run
3 rope climbs
15 DB shoulder-to-overheads
800-m run
2 rope climbs
9 DB shoulder-to-overheads
Aim
Long endurance
Mobility
Shoulder Extension Stretch
Double Leg Hamstring Stretch
Thursday
Metcon
“Out Of The Woods”
4 Rounds
In a 4 Minute Window
Row 500/400m
10/7 Dumbbell Bench Presses
As Many TTB As Possible
~rest 2 minutes ~
*Hard stop at 1:50 on the row
Aim
Pacing, Strength Endurance
Mobility
Ring Pec Stretch
Seated IT Band Stretch
Friday
Metcon
“Pistols at Dawn”
40 Dumbbell Snatches
40 Pistols
30 Dumbbell Snatches
30 Pistols
20 Dumbbell Snatches
20 Pistols
10 Dumbbell Snatches
10 Pistols
Aim
Lower Back Endurance / Single Leg Strength
Mobility
Butterfly Stretch
Couch Stretch
Saturday
Metcon
“Kaleo”
10, 9, 8…3, 2, 1
Burpees
Ring Rows
*Run 200m before each round
Aim
Cardio
Stretch
Capsule Stretch