Monday
Power/Construction
3 Rounds (for weight)
500m C2 Bike
5 Weighted Chin Ups
50′ Backwards Sled Drag
3 Rounds (for weight)
500m Row
5 Bench Press
25′ Seated Sled Rope Pull
Mobility
Cactus Stretch
Tuesday
Metcon
“Crew Quarterfinal 1 (as a person)”
each 2 minutes, full 5 rounds of:
10 lateral burpees over the bar
10 entrance squats 84/57Kg
Max muscle-ups
-rest 2 minutes-
Purpose
Pace Power
Mobility
Frog Stretch
Butterfly Stretch
Wednesday
Metcon
“Rodrigo”
10 Rounds
200m Run
3 Wall Walks
10 Kettlebell Swings 24/16Kg
Purpose
Pacing & Respiratory
Mobility
Capsule Stretch
Hurdler Stretch
Thursday
Power
Overhead Squat 1RM
Metcon
21 Cal Ski
15 Bar Going through Burpees
9 Overhead Squats 60%
Mobility
Straddle Stretch
Friday
Metcon
“Healy”
AMRAP 20
5 Strict Toes To Bar
10 Hand Launch Push Ups
15 Wall Balls
Purpose
Joint Heath / Gymnastics Endurance
Mobility
Wall Shoulder/Pec Stretch
Sofa Stretch
Saturday
Metcon
“Isabel”
30 Snatches 61/43Kg
Purpose
Power & Energy Endurance
Mobility
Straddle Stretch
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