Monday
Metcon
“Hank Hill”
4 Rounds
6 Handstand Push Ups
4 Squat Cleans 60/40Kg
3 Rounds
7 Handstand Push Ups
3 Squat Cleans 80/50Kg
2 Rounds
8 Handstand Push Ups
2 Squat Cleans 100/60Kg
Mobility
Capsule Stretch
Quad Stretch on Box
Tuesday
Metcon
“Devil Went Down to Georgia”
1200m Run
21 Devil Presses
21 Strict Pull Ups
800m Run
15 Devil Presses
15 Strict Pull Ups
400m Run
9 Devil’s Presses
9 Strict Pull Ups
Mobility
Straddle Stretch
Wednesday
Metcon
“Highway to Hell”
15 Minute Ladder
1 Power Snatch 40/25Kg
1 Bar Facing Burpee
2 Power Snatches
2 Bar Facing Burpees
3/3, 4/4, 5/5…
Mobility
Capsule Stretch
Bretzel Stretch
Thursday
Metcon
“Fight Gone Bad”
3 Rounds
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pull 35/25Kg
1 Minute Box Jumps 24/20″
1 Minute Push press 35/25Kg
1 Minute Row (Calories)
1 Minute Rest
Mobility
Pigeon Stretch
Friday
Metcon
“Working for The Weekend”
4 Rounds
400m Run
30 Double Unders
20 Kettlebell Snatches 16/8Kg
10 V-Ups
Mobility
Hamstring Stretch
Saturday
Metcon
“Kylo”
4 Rounds:
1 Minute SkiErg/Assault Bike
1 Minute Dumbbell Thrusters 22.5/15Kg
1 Minute Burpees
1 Minute Pull Ups
1 Minute Rest
*Alternate SkiErg and Assault Bike each round
Mobility
Shoulder Extension Stretch