Monday
Metcon
“Another Day. Another Doug.”
AMRAP 12
8 Burpee Box Jump Overs
4 Bar Muscle Ups
Aim
Breath control & Pacing
Mobility
Straddle Stretch
Capsule Stretch
Tuesday
Metcon
“Toffee Nut”
50-40-30-20-10
Cal Row/Ski
Dumbbell Hang Clean & Jerks
Aim
Muscular Endurance & Focus
Mobility
Pigeon Stretch
Wednesday
Metcon
“Belt & Braces”
AMRAP 18
6 Deadlifts
12 Regionals Lunges
18 Toes to Bar
Aim
Serious Core Strength & Positivity
Mobility
Bretzel Stretch
Thursday
Metcon
“Fearless”
5 Rounds:
50 Double Unders
50ft Handstand Walk
Rope Climbs (5-4-3-2-1)
Aim
Gymnastic Skills & Reassurance
Mobility
Calf Stretch
Shoulder Extenssion Stretch
Friday
Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups
Aim
Sport Practice & Grit
Mobility
Quad Stretch
Saturday
Metcon
“Dragon”
4 Rounds:
400m Run
50 ft Sled Pull (+20/+10Kg)
8 DB Cleans
-rest 2 minutes between rounds-
Aim
Fun!
Mobility
Coach’s Choice