Monday
Metcon
“Teen Titans”
30-20-10
Handstand Push Ups
Front Rack Lunges
Aim
Endurance/Pacing
Mobility
Capsule Stretch
Saddle Stretch
Tuesday
Metcon/Strength
“Shuttle to Overhead (With Climbing)”
4 minutes
400m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
6 minutes
600m Run
2 Rope Climbs
Max Jerk in remaining time
-rest 1 minute-
8 minutes
800m Run
2 Rope Climbs
Max Jerk in remaining time
*Two scores, cumulative time to complete run and rope climbs & Max Weight Lifted
Aim
Cardio, Grip, Skill / Pacing & Focus
Mobility
Hurdler Stretch
Wrist Stretch
Wednesday
Metcon
“Narrative Fallacy”
200m Suitcase Carry
20 Kettlebell Snatches 24/16Kg
40 Toes to Bar
20 Kettlebell Snatches 24/16Kg
200m Suitcase Carry
Aim
Grip & Core / Positivity
Mobility
Forearm Stretches
Thursday
Skills
Skin The Cats / Candlestick Rolls
Metcon
“Red”
1,2,3…8,9,10,9,8…3,2,1
Wall Balls
Burpees
Aim
Intensity
Mobility
Wall Ball Thoracic Stretch
Couch Stretch
Friday
Metcon
“Amanda”
9-7-5 reps
Muscle Ups
Squat Snatches 61/43Kg
Aim
High Skill
Mobility
Shoulder Extension Stretch
Butterfly Stretch
Saturday
Partner Workout
“Steamed Hams”
50 Calories (Shared)
50 Synchro Dumbbell Power Cleans
50 Calories (Shared)
50 Synchro Dumbbell Front Squats
50 Calories (Shared)
50 Synchro Dumbbell Push Presses
50 Calories (Shared)
Aim
Social Fitness
Mobility
Straddle Stretch