Monday
Metcon
“Bicouplet 1”
21-15-9 reps:
Power Snatch 40/25Kg
Chest to Bar Pull Ups
Aim
Grip & Back Endurance / Pacing
Mobility
Forearm Stretches
Half Moon Lat Stretch
Tuesday
Skills
Candlestick Rolls
Metcon
“Annie Got Cross”
50-40-30-20-10
Crossover Skips
Sit Ups
Aim
Good Cardio, Skill & Core
Mobility
Hurdler Stretch
Wednesday
Metcon
“Forgot Your Keys”
3 Minutes
30/20 Calorie Row
Max Kettlebell Snatches Right Arm
-rest 1 minute-
3 Minutes
30/20 Calorie Row
Max Kettlebell Snatches Left Arm
-rest 3 minutes-
3 Minutes
25/17 Calorie Ski
Max Kettlebell Push Presses Right Arm
-rest 1 minute-
3 Minutes
25/17 Calorie Ski
Max Kettlebell Push Presses Left Arm
-rest 3 minutes-
3 Minutes
20/15 Calorie Bike
Max Single Arm Ring Rows Right Arm
-rest 1 minute-
3 Minutes
20/15 Calorie Bike
Max Single Arm Ring Rows Left Arm
Aim
Single Arm Endurance/Balance
Mobility
Quad Stretch
Thursday
Metcon
“midnights”
AMRAP 20
30 Double Unders
20 Dumbbell Snatch
10 Toes to Bar
Aim
Forearm & Core Endurance / Coordination
Mobility
Capsule Stretch
Butterfly Stretch
Friday
Metcon
Regionals Event 2014.4
21-15-9-6-3 reps for time of:
Strict handstand push-ups
Front squats, 88/57Kg
Burpees
Aim
Strength / Enthusiasm
Mobility
Bretzel Stretch
Saturday
Strength
Weighted Chest to Bar Chin Up
Heavy Single
Metcon
5 Rounds:
5 Sandbag Cleans
10 Chin Ups
15 Box Jumps
Aim
Explosive Power / Effort
Mobility
Box Shoulder Stretch
Box Pigeon Stretch