Monday
Metcon
“Blame Kaner”
In 5 Minutes Complete
500m Row
Max Burpees over Rower
-rest 5 minutes
In 5 Minutes Complete
500m Ski
Max Wall Balls
-rest 5 minutes
In 5 Minutes Complete
1000m Bike
Max Bar Muscle Ups
Mobility
Pigeon Stretch
Tuesday
Strength
Push Jerk – Split Jerk
1-1-1-1-1-1
Metcon
“Moria”
15-12-9-12-15 reps
Dumbbell Power Cleans
Box Step Overs
Mobility
Capsule Stretch
Pigeon Stretch
Wednesday
Strength
Front Squat
5-5-5-5-5
Conditioning
6 Minute Ladder
2 KB Swings
2 V-Ups
4/4, 6/6, 8/8…
Mobility
Quad Stretch on Boxes
Thursday
Strength
Hang Snatch
2-2-2-2-2-2
Conditioning
AMRAP 8
4 Handstand Push Ups
20 Double Unders
Friday
Metcon
“Run Thruster 3.0”
18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters
Mobility
Bretzel Stretch
Capsule Stretch
Saturday
Strength
Deadlift 2×2
Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Strict Toes to Bar
Right Side Plank
Hammer Curls
Left Side Plank
Mobility
Straddle Stretch