Monday
Metcon
“Grettel”
10 Rounds
3 Power Clean & Jerks 61/43Kg
3 Bar Facing Burpees
Aim
Grip & Grit
Mobility
Shoulder Extension Stretch
Tuesday
Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups
Aim
Redline Pacing & Grit
Mobility
Quad Stretch
Wednesday
Strength
1A) Bench Press
3-4 x 12 reps
1B) Sled Rope Pull
3-4 x 25′
2A) Single Arm Bench Kettlebell Rows
3-4 x 12 reps
2B) Backwards Sled March
3-4 x 8+8
Mobility
Capsule Stretch
Bully Stretch
Thursday
Skills
Handstand Holds
Metcon
“Ricochet”
AMRAP 20
6 Toes to Bar
8 Dumbbell Snatches 22.5/15Kg
200m Run
Aim
Core Endurance
Mobility
Half Moon Lat Stretch
Hurdler Stretch
Friday
Metcon
“Trippin'”
5 Rounds
2 Minute Window
4 Wall Walks
8 Dumbbell Box Step Overs
AMRAP Backwards Skips
-rest 2 minutes-
Aim
Agility & Coordination
Mobility
Twisting Lat Stretch
Calf Stretch
Saturday
Metcon
“Amoxicillin”
5 Rounds:
1 Minute Bupee Pull Ups
1 Minute Ski Erg
1 Minute Deadlift 84/61Kg
1 Minute Bike Erg
-rest 1 minute-
Aim
Blood Flushing
Mobility
Straddle Stretch