Monday
Metcon
“Air Force”
For time:
20 Thrusters 43/29Kg
20 Power Cleans
20 Push Presses
20 Overhead Squats
20 Front Squats
*Starting at 0:00, EMOM 4 Burpees
Benefit: Strategy, mental resolve, heart rate control!
Strategy: Go straight from burpees into the barbell, rest at 50 seconds
Time cap: 20 minutes
Mobility: Shoulder Extension Stretch
Tuesday
Metcon
“Pyramid Double Helen”
For Time
1,200 meter Run
63 Kettlebell Swings 24/16Kg
36 Pull-Ups
800 meters Run
42 Kettlebell Swings
24 Pull-Ups
400 meters Run
21 Kettlebell Swings
12 Pull-Ups
Benefit: Long endurance (mind those hands!)
Time Cap: 32 minutes
Mobility
Forearm Stretches
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
2 Power Cleans 100/60Kg
20 Pistols
4 Power Cleans 90/55Kg
20 Pistols
6 Power Cleans 80/50Kg
20 Pistols
8 Power Cleans 70/45Kg
20 Pistols
10 Power Cleans 60/40Kg
Benefit: Strength Endurance
Time Cap: 16 minutes
Mobility
Standing Quad Stretch
Friday
Metcon
“Disco Inferno”
200m Run
100 Shoulder Taps
200m Run
100 Push Presses 20/43Kg
200m Run
50 Shoulder Taps
200m Run
50 Push Presses
Benefit – Shoulder Endurance, Discomfort Tolerance
Core
AMRAP 5
Russian Twists
Mobility
Capsule Stretch
Saturday
Metcon
“Encore”
AMRAP 3
4 Power Snatches 35/20Kg
5 Lateral Burpees
-rest 3 minutes
AMRAP 3
4 Hang Snatches 35/20Kg
5 Lateral Burpees
-rest 3 minutes
AMRAP 3
4 Snatches 35/20Kg
5 Lateral Burpees