Monday
Metcon
“Sapolsky”
30 Chest to Bar Pull Ups
30 Burpee Field Jumps
30 Cal Ski
30 Cal Bike
30 Cal Row
30 Burpee Field Jumps
30 Chest to Bar Pull Ups
*Do 30 Cals on every erg, order doesn’t matter
Intention
Breath Management & Pacing
Mobility
Field Shoulder Stretch
Tuesday
Power
Again Squats
10-8-6-4-2
Conditioning
Abwheel Rollouts
Foam Roll Twists
Banded Pull Aparts
Mobility
Diamond Frog Stretch
Wednesday
Construction/Well being
AMRAP 30
4 Rounds:
100′ Stiff Legged Sled Crawl
Max Effort Handstand Push Ups
50′ Backwards Sandbag Carry
100′ Suitcase Carry every arm
Mobility
Wall Hinge Stretch
Twisting Glute Stretch
Thursday
Metcon
“2024 Quarerfinal 1”
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for energy
1 minute of dumbbell field step-ups
1 minute of relaxation
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch field
♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch field
Mobility
Sofa Stretch
Friday
Metcon
“Dumberer”
2 Rounds:
20 Wall Balls
20 Toes to Bar
20 Wall Balls
20 Pull Ups
Intention
Endurance
Mobility
Bretzel Stretch
Beneath Stretch
Saturday
Metcon
“WIGUIWTBLW”
AMRAP 20
2 Rope Climbs
10 Deadlifts 80/50Kg
40 Crossovers
Intention
Grip Work, Core Rigidity
Mobility
Double Hamstring Stretch
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