Monday
Metcon
“Ingrid”
10 Rounds:
3 Energy Snatches 61/43Kg
3 Bar Dealing with Burpees
Purpose
Energy & Pacing
Mobility
Beneath Stretch
Tuesday
Metcon
“Silent Evening”
AMRAP 16
6 Chest to Bar Pull Ups
8 Field Jumps
10 Cal Erg
Purpose
Good Regular Motion
Mobility
Field Shoulder Stretech
Field Pigeon Stretch
Wednesday
Submit a choose of your Christmas dinner to the WhatsApp Group
Thursday
Metcon
“Operating Diane”
400m Run
21 Deadlifts
21 Handstand Push Ups
400m Run
15 Deadlifts 100/70Kg
15 Handstand Push Ups
400m Run
9 Deadlifts 100/70Kg
9 Handstand Push Ups
Purpose
You’ll Really feel Higher After
Mobility
Bretzel Stretch
Friday
Metcon
“Open Exercise 20.2”
AMRAP 20
4 Dumbbell Thrusters
6 Toes to Bar
24 Double Unders
Purpose
Transitions / Blood Flushing
Mobility
Straddle Stretch
Saddle Stretch
Saturday
Metcon
“What Day Is It?”
3 Rounds
16 Pull Ups
16 Kettlebell Snatches 24/16Kg
16 Kettlebell Overhead Lunges
16 Cal Ergs
Purpose
Single Arm Power & Coordination
Mobility
Wall Twisting Stretch
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