Monday
Strength
5 Rounds
4 Front Squats/8 Back Squats at 75% of 1RM Front Squat
Conditioning
AMRAP 10
12 Hammer Curls
12 Push Ups
Tuesday
Metcon
Metcon
“Multiverse”
AMRAP 7
7 Calorie Bike
7 Strict HSPU
-rest 3 minutes-
7 Calorie Row
7 Toes to Bar
-rest 3 minutes-
AMRAP 7
7 Calorie Ski
7 Muscle Ups/Pull Ups
Mobility
Cactus Stretch
Wednesday
Metcon
“Hungry Hungry Hippos”
1200m Run
63 Wall Balls
36 Deadlifts 60/40Kg
800m Run
42 Wall Balls
24 Deadlifts 60/40Kg
400m Run
21 Wall Balls
12 Deadlifts 60/40Kg
Mobility
Bretzel Stretch
Thursday
Metcon
“exile”
AMRAP 16
8 Calories Erg
16 Toes to Bar/Chest to Bar
24 Double Unders
*Alternate each round with TTB/C2B
Mobility
Half Moon Lat Stretch
Calf Stretch
Friday
Metcon
“Sonic”
3 Minute Window
200m Run
10 Burpees
As Many Dumbbell Snatches as Possible
-rest 1 minute-
3 Minute Window
200m Run
10 Burpees
As Many Dumbbell Power Cleans as Possible
-rest 1 minute-
3 Minute Window
200m Run
10 Burpees
As Many Dumbbell Snatches as Possible
-rest 1 minute-
3 Minute Window
200m Run
10 Burpees
As Many Dumbbell Power Cleans as Possible
Mobility
Capsule Stretch
Saturday
Strength
5 Rounds
4 Front Squats/8 Back Squats at 80% of 1RM Front Squat
Conditioning
6 Minute Ladder
2 KB Swings
2 V-Ups
4/4, 6/6, 8/8…