Monday
Metcon
“Rained Off”
3 Rounds
100 Double Unders
10 Bar Muscle Ups
30 Hanging Dumbbell Clean & Jerks
Mobility
Underneath Stretch
Tuesday
Strength
4 Rounds
7 Front Squats/13 Back Squats at 70% of 1RM Front Squat
Conditioning
Row/Ski 500m
Run 400m
Row/Ski as far as possible until the 10 minute mark
Mobility
Quad Stretch
Wednesday
Metcon
IE8 (ish)
21-15-9
Calories Erg
Power Snatch 48/34Kg
Mobility
Straddle Stretch
Thursday
Metcon
“Bowie”
800m Run
30 Handstand Push Ups
600m Run
20 Handstand Push Ups
400m Run
10 Handstand Push Ups
200m Run
Mobility
Hurdler Stretch
Friday
Metcon
“Watermelon”
6 Rounds
5 Burpee Box Jump Overs
7 Strict Chin ups
9 Overhead Squats (45/30kg)
Mobility
Super Pigeon Stretch
Saturday
Metcon
“Damn Dirty DT”
5 Rounds
400m Run
15 Bar Facing Burpees
12 Deadlifts 70/45Kg
9 Hang Power Cleans 70/45Kg
6 Push Jerks 70/45Kg
Mobility
Shoulder Extension Stretch