Monday
Metcon
“Ellsberg Paradox”
AMRAP 20
10 Cal Erg
10 Push Ups
10 Toes To bar
Purpose
Foundational Health
Mobility
Wall Shoulder Stretch
Tuesday
Metcon
“Crossover 11.1”
AMRAP 15
30 Crossover Skips
15 Energy Snatches 35/20Kg
Purpose
Breath Management & Coordination
Mobility
Calf Stretch
Straddle Stretch
Banded Lat Stretch
Wednesday
Metcon
“Quartermaster”
2 Rounds
30 Chest to Bar Pull ups
15 Entrance Squats 80/55Kg
Purpose
Excessive Depth Coaching
Mobility
Frog Stretch
Butterfly Stretch
Thursday
Metcon
“The Final Nice American Dynasty”
1,2,3…8,9,10,9,8…3,2,1
Burpees
Kettlebell Swings 24/16Kg
Purpose
Hinging
Mobility
Shoulder Extension Stretch
Seal Stretch
Friday
Metcon
“Mika”
AMRAP 30
10 Cal Erg
10 Abwheel Rollouts
10 Pendlay Rows
10 Half Kneeling Press all sides
Purpose
Lively Restoration / Base cardio health
Mobility
Ring Pec Stretch
Saturday
Metcon
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 43/29Kg
Purpose
Core/Shoulder Endurance
Mobility
Half Moon Lat Stretch
Butterfly Stretch
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