Monday
Metcon
“Nigera”
30 Squat Snatches 70/47Kg
Aim
Technical Accuracy
Mobility
Underneath Stretch
Bretzel
Tuesday
Metcon
“Last Chance Qualifier (For Normal Humans)”
2 Rounds
25 Burpee Box Jump Overs
50 Wall Balls
100 Double Unders
Aim
Cardio Endurance / Grit
Mobility
Frog Stretch
Pigeon Stretch
Wednesday
Metcon
“Warholian”
4 Rounds
400m Run
21 Kettlebell Swings 24/16Kg
12 Abmat Toes to Bar
Aim
Core & Grip development
Mobility
Wrist Stretches
Underneath Stretch
Thursday
Metcon
“This Day Next Year!”
AMRAP 18
3 Shuttle Runs
6 Strict Handstand Push Up
12 Dumbbell Box Step Overs
*Add 3 shuttle runs each round!
Aim
Muscular Endurance
Mobility
Box Shoulder Stretch
Hurdler Stretch
Friday
Metcon
“Adios Abmats!”
AMRAP 7
10/7 Calories C2 Bike
7 Abmat Chest to Bar Pull Ups
-rest 3 minutes-
AMRAP 7
10/7 Calories Assault Bike
7 Abmat Chest to Bar Pull Ups
Aim
Consistency / Blood Flushing
Mobility
Shoulder Extension Stretch
Scorpion Stretch
Saturday
Partner Workout
“Kodos & Kang”
800m tethered run
30 Cal Ski
30 Devil’s Presses
30 Synchro Dumbbell Lunges
200m tethered run
30 Synchro Dumbbell Lunges
30 Devil’s Presses
30 Cal Row
800m tethered run
Aim
Teamwork!
Mobility
Couch Stretch