MAY MINDFULNESS & MOBILITY CHALLENGE

Monday – 10AM CLASS ONLY
Warm Up
Metcon
“Don’t Make Me Run, I’m Full of Chocolate!”
In a 20 Minute Window
Run 1 Mile
1RM Front Squat

Aim
Physical – Aerobic Capacity, THEN Strength
Mental – Being Present
Focus on the run while running, squatting while squatting. Don’t sandbag 🙂

Recovery/Cooldown

Thoracic Stretch with Wall Ball
Couch Stretch

Bonus Work
5 rounds
10 DB OHS (left)
10 GHD Situps
10 DB OHS (right)
10 Back Extensions

Tuesday
Metcon
AMRAP 7
7 strict toes to bar
7 box jump overs
-rest 2 minutes
AMRAP 7
10 wall balls
30 Double unders

Aim
Part One builds core endurance and explosive hip power
Part Two builds leg and shoulder endurance.
Aim to go unbroken as long as possible.
Push yourself to stay moving as 7 minutes will go by quickly!

Mobility
Bully stretch

Bonus Work
EMOM 10
Sandbag Holds
*Record Shortest Time

Wednesday
Strength
3RM Pull up
-then-
AMRAP 3 – Pull ups

Metcon
30 Calorie SkiErg
40 push ups (Hand Release)
50 Dumbbell Snatch 22.5/15Kg
40 push up (Hand Release)
30 Calorie SkiErg

Aim
Push Ups to build that foundation strength and shoulder health.
The SkiErg and Dumbbell Snatch are two versions of the hinge
Core is engaged all the way through the workout in three different ways
Working up to 18 Minute

Mobility
Calf Stretch
Lat Stretch

Bonus work
Overhead yoke walk x5
5 x 50′
or kettlebells for 250′

Thursday
Core/Mobility
3 Rounds
60 second hang
30 seconds rest
60 second overhead walk
30 seconds rest

Metcon
Rogue Invitational Qualifier
AMRAP 9mins
9 Front Squat 61/43Kg
7 Bar Facing Burpee
5 Shoulder to OH 61/43Kg

Aim
You can always do another rep, so this will test your mental game the most?
Work on your self talk, and aim to stay moving.

Mobility
Half Saddle Stretch

Friday
Metcon
Regionals Nate
10 rounds
4 Strict Muscles Ups
7 Strict HSPU
12 Kettlebell Snatch 32/24kg

Aim
This is a high skill, high muscular endurance workout.
Expect to move slowly throughout in order to build the proper skill

Cooldown
Bretzel Stretch

Bonus work
EMOM 10
Assualt Bike Sprint
15 seconds

Saturday
Metcon
1000/750m Row
50 Thrusters 20/15Kg
10/7 Rope Climbs
50 Thrusters 20/15Kg
1000/750m row

Aim
Solid endurance training today.
Breathing is critical on rowing and thrusters.
Muscle Fatigue is the big challenge of the rope climbs
Working up to 30 minutes.

Mobility
Straddle Stretch

TEAMCFI LIFTOFF 12-3