Monday
Metcon
IE10 (ish)
30 Toes to Bar
1200m Run
30 Toes to Bar
1200m Run
30 Toes to Bar
Aim
Core & Cardio
Mobility
Hurdler Stretch
Tuesday
Metcon
“Steak Knives”
21-15-9 reps:
Dumbbell Thrusters 22.5/15Kg
Burpee Pull-Ups
Aim
Breathing Control, Shoulder Endurance
Mobility
Underneath Stretch
Wednesday
Metcon
“Smelling Salts”
Every 5 minutes x 4 Rounds
20 Hand Release Push Ups
20 Deadlifts 70/50Kg
Aim
Building Durable Backs & Recovery
Mobility
Bretzel
Thursday
Metcon
“Reputation”
AMRAP 14
100 Double Unders
20 Regionals Lunges
100 Double Unders
12 Muscle Ups
Aim
Skills & Stability
Mobility
Capsule Stretch
Friday
Every 2 Minutes x 15
Squat Clean & Split Jerk
Aim
Strength!
Mobility
Quad Stretch
Saturday
Metcon
“Crypt Kickers”
10 Rounds:
4 Hang Power Snatches 45/30Kg
6 Pull Ups
8 Cal Row/Ski
Aim
Sport Practice
Mobility
Hanging Lat Stretch