Monday
Metcon
“Billie Joe Armstrong”
2-2-2-3 minutes of:
15/10 Cal Ski
15 Field Leap Overs 12/8″
AMRAP Toes to Bar
-rest 2 minutes-
Goal
Breath Management / Core Endurance
Mobility
Saddle Stretch
Beneath Stretch
Tuesday
Metcon
“Retaliatory Praise”
21 Deadlifts 125/85Kg
42 Wall Balls
15 Deadlifts
30 Wall Balls
9 Deadliftts
18 Wall Balls
Goal
Decrease Again Power & Endurance
Mobility
Bretzel Stretch
Wall Ball Thoracic Stretch
Wednesday
Power
1A) Indirect Kettlebell March
3-4 x 12-16 reps
1B) Sled Bear Crawl
3-4 x 25′
2A) Single Arm Bench Kettlebell Rows
3-4 x 12 reps
2B) Seated Sled Hand over Hand Rope Pull
3-4 x 25′
Mobility
Capsule Stretch
Bully Stretch
Thursday
Metcon
“Kelce”
6 Rounds
5 Wall Going through Handstand Push Ups
10 Pull Ups
15 Cal Row/C2Bike
20 Crossover Skips
Goal
Coordination & Accuracy
Mobility
Shoulder Extension Stretch
Hamstring Stretch
Friday
Metcon
30 Squat Clear Thrusters 70/45Kg
Goal
Energy!
Mobility
Frog Stretch
Butterfly Stretch
Saturday
Metcon
Open 16.1ish
Full as many rounds and reps as potential in 20 minutes of:
8 overhead lunge 43/29Kg
8 burpees
8 overhead lunge
8 chest-to-bar pull-ups
Goal
Sport Follow
Mobility
Straddle Stretch