Monday
Metcon
“Snakey”
10 Rounds
200m Run
10 Burpees
1 Rope Climb
Intention
Fundamentals
Mobility
Hurdler Stretch
Forearm Stretch
Tuesday
Metcon
“Gesell”
30 Cal Row
20 Field Leap Overs 24/20″
10 Sandbag Cleans
-rest 3 minutes-
10 Sandbag Cleans
20 Field Leap Overs 24/20″
30 Cal Row
Intention
Sensible Pacing & Restoration
Mobility
Field Pigeon Stretch
Field Shoulder Stretch
Wednesday
Power
Bench Press
5-5-5-5-5
Metcon
“Annie”
50-40-30-20-10
Sit Ups
Double Unders
Thursday
Metcon
“They Say That All’s Properly That Ends Properly”
AMRAP 20
2 Strict Handstand Push Ups
4 Strict Chin Ups
6 Pistols
Intention
Pre Strict Season 😉 Joint Well being and Physique Consciousness
Mobility
Capsule Stretch
Saddle Stretch
Friday
Metcon
“Fiachra”
5 Rounds:
15 Wall Balls
12 Deadlifts
9 Dangle Energy Cleans
6 Push Jerks
M: 40/50/60/70/80Kg
F: 30/35/40/45/50Kg
Intention
Quarterfinals Coaching
Mobility
Bretzel Stretch
Saturday
Heat Up
Dodgeball!
Workforce Exercise
“Your Dermis Is Displaying”
90 Cal Row
60 Metre Sled March
30 Again to Again Twisting Wall Ball Passes
90 Cal Ski
60 Metre Sled Rope Pull
30 Again to Again Twisting Wall Ball Passes
90 Cal Bike
60 Metre Backwards Sled March
30 Again to Again Twisting Wall Ball Passes
Intention
Funsies
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