Monday
Metcon
“AstraZeneca”
Every 3 minutes x 6 rounds
6-4-2 reps
Lateral Burpees
Deadlifts 100/65Kg
Mobility
Straddle Stretch
Tuesday
Metcon
“Colette”
AMRAP 20
400m Run
Max Effort Toes to Bar
Mobility
Hurdler Stretch
Underneath Stretch
Wednesday
Metcon
“Ermahgerd”
AMRAP 14
7 Calories Erg
14 Dumbbell Snatch
21 Double Unders
Benefit: Do you care, the ergs are back!?
Core: EMOM 8 Plank
Mobility
Bretzel
Thursday
Metcon/Strength
0-6:
1000m Row
6-18:
1RM Front Squat
Mobility
Couch Stretch
Friday
Metcon
“Keyser Soze”
3 Rounds:
600m Run
15 Power Cleans 52/36Kg
12 Handstand Push Ups
Mobility
Cactus Stretch
Saturday
Metcon
“Narf”
9-15-21 reps of:
Pull Ups
Thrusters 43/29Kg
Mobility
Half Moon Lat Stretch