Monday
Metcon
“Franarf”
21-15-9-15-21
Thrusters 43/29Kg
Pull Ups
Aim
Pacing & Self-Motivation
Tuesday
Metcon
“Grettel”
10 Rounds
3 Power Clean & Jerks 61/43Kg
3 Bar Facing Burpees
Aim
Grip & Grit
Wednesday
Metcon
AMRAP 20
10 Calorie Erg
1 Walk Walk
(Add 1 Wall Walk each round)
Aim
Cardiovascular Endurance & Focus
Thursday
Metcon
“willow”
7 Rounds
7 Ring Rows Right Arm
7 Dumbbell Push Presses Right Arm
14 Double Unders
7 Ring Rows Left Arm
7 Dumbbell Push Presses Left Arm
14 Double Unders
Aim
Coordination & Balance
Friday
Metcon
“Pizza Party”
3 Rounds
10 Deadlifts 120/75Kg
20 DB Front Rack Lunges
30 Bar Facing Burpees
Aim
Muscular Endurance & Positivity
Saturday
Metcon
“Conundrum”
2 Rounds
In 3 Minutes Complete
500m Row
As Many Handstand Push Ups As Possible
-rest 1 minute-
In 3 Minutes Complete
400m Ski
As Many Double Unders As Possible
-rest 1 minute-
In 3 Minutes Complete
1K Bike
As Many Toes To Bar As Possible
-rest 1 minute-
Aim
Technique & Staying Calm