Monday
MetconMccauley5 Energy Snatches 43/29kg5 Lateral Burpees Over the Bar5 Thrusters 15/10kg*After every spherical run 200m
AimQuads, Decrease Again and Lungs
Tuesday
MetconStrengthFront Squat 5-5-5-3-3-3Deadlift 5-5-5-3-3-3
Conditioning 10-12 min8 Cal Assault Bike6 Chin Ups4 Laps Farmer Carry 32/24kg
AimStrength
Wednesday
MetconKebab & Ayran4 Rounds for time of:10 Pull Ups20 Wall Balls20/14lbs10 Push Press 22.5/15kg20 Field Jumps10 Chest To Bar Pull Ups20 Double Unders
AimPositive Self speak
Thursday
Metcon
Ability 12 minStrict Ring Muscle Up
Tub Acid1000/800m Bike Erg500/400m Row Erg500/400m Ski Erg
AimSkill and Redzone
Friday
MetconHappy SocksEvery 5 Minutes for 4 rounds14 Cal Ski/Row10 Kettlebell Snatch 24/16kg6 Goblet Reverse Lunges Complex2 Rope Climbs*2 min relaxation after every spherical
AimPower Underneath Fatigue
Saturday
MetconRun Lizzy Run400m Run21 Cleans 61/43kg21 Push Ups400m Run15 Cleans 61/43kg15 Push Ups400m Run9 Cleans 61/43kg9 Push Ups400m Run
AimAerobic Capability and Posterior Chain Power
