Monday
Strength Circuit
1A) Handstand Hold Practice
5 x 30-60 seconds hold
1B) Front Rack Lunge
8-8-8-8-8
1C) Single Leg Romanian
Deadlift 8-8-8-8-8
Mobility
Frog Stretch
Tuesday
Strength
Alt EMOM 21
1) Push Press x 3
2) Pull Ups – Max Set at 1113 tempo
3) Rest
Core
Tabata Hollow/Arches
Mobility
Capsule Stretch
Wednesday
Metcon
“Call It A StrengthCon”
21-15-9
Dumbbell Box Step Overs 22.5/15Kg
Back Squat 80/50Kg
Time Cap: 16 Minutes
Benefit: Increase Muscle and Strength
Mobility
Bretzel Strength
Thursday
Strength
Power Clean & Push Jerk
Build to a heavy single
Metcon
20 Clean & Jerks at 50% of above
Mobility
Hurdler Stretch
Friday
Strength
Alt EMOM 18
1) Floor Press x 12
2) Strict Toes to Bar
3) Rest
Core
1 Minute Right Side Plank
1 Minute Front Plank
1 Minute Left Side Plank
-1 Minute Rest
1 Minute Left Side Plank 1 Minute Front Plank
1 Minute Right Side Plank
Saturday
Strength
Hang Snatch
Heavy Single
Conditioning
“Liquid Chalk”
AMRAP 8
10 Burpee Box Jumps
20 Thrusters
Mobility
Shoulder Stretch on Box