Monday
Cardio
Run, Row, or Ski 5Km
Mobility
Athlete’s Choice
Tuesday
Metcon
“Atlas”
20-16-12-8-4
Power Clean & Push Jerk 45/30Kg
Overhead Lunges 45/30Kg
Mobility
Bretzel Stretch
Wednesday
Metcon
“Snypes”
15 Minute Ladder
3 Single Arm Overhead Squats R
3 Single Arm Overhead Squats L
3 Strict Chin Ups
6/6/6, 9/9/9…
Mobility
90 Degree Shoulder Stretch
Thursday
Metcon
“Puppydog”
100 Double Unders
50 Box Step Ups
100 Double Unders
50 Dumbbell Hang Clean & Jersk
100 Double Unders
50 Box Step Ups
100 Double Unders
Mobility
Box Pigeon Stretch
Friday
Metcon
“Brooklyn Nine Nine”
9 Rounds
9 Dumbbell Front Squats
9 Toes to Bar
Mobility
Couch Stretch
Saturday
Metcon
“Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
Mobility
Straddle Stretch