Monday
Metcon
“Mini Atalanta”
800m Run
5 Rounds
5 Handstand Push Ups
10 Pistols
15 Pull Ups
800m Run
Purpose
Muscle & Joint Endurance
Mobility
Capsule Stretch
Pigeon Stretch
Tuesday
Metcon
“Previous Regionals Exercise”
21-15-9 reps:
Deadlift 143/93Kg
Field Jumps 32/24″
Purpose
Power & Energy / Effort
Mobility
Bretzel
Wednesday
Power
Strict Press
5-5-5-3-3-3-1-1-1
Palov Press
8 reps every spherical
Kettlebell Bench Rows
12 reps every spherical
D-Ball Carries
50′ every spherical
Mobility
Ring Pec Stretch
Ring Lat Stretch
Thursday
Metcon
“Gyllenhaal”
AMRAP 16
16 “Regionals” Dumbbell Lunges
16 Ring Rows
Purpose
Single Leg Power & Shoulder Stability
Mobility
Sofa Stretch
Friday
Metcon
“Perpetual Movement”
Each 5 Minutes for five Rounds
350m Row
300m Run
AMRAP Skips
*Choose Crossovers, Double Unders, or Backwards Skips
**no break
Purpose
Cardio & Focus
Mobility
Hurdler Stretch
Saturday
Metcon
“Air Power”
For Time
20 Thrusters 43/29Kg
20 Energy Cleans 43/29Kg
20 Push Jerks 43/29Kg
20 Overhead Squats 43/29Kg
20 Entrance Squats 43/29Kg
4 Burpees on the high of every minute
20 Minute Mercy Clock
Purpose
Depth
Mobility
Straddle Stretch
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