Monday
MetconOpen 25.1As many rounds and reps as doable in quarter-hour of:
3 lateral burpees over the dumbbell3 dumbbell hold clean-to-overheads 22.5/15kg (15/10kg)30-foot strolling lunge (2 x 15 toes)
*After finishing every spherical, add 3 reps to the burpees and hold clean-to-overheads.
AimTest
MobilitySeal Rocks StretchBretzel Stretch
Tuesday
AmrapHip Thrust x8Bear Crawl Sled Pull 50′Palov Press 8-12 reps x aspect
AmrapHandstand Stroll 25′D-Ball/Sandbag Keg Carry 50′Banded Wooden Choops 12 reps x aspect
AimRecovery
MobilityBreakdance StretchCactus Stretch
Wednesday
MetconOpen 25.2For time:
21 pull-ups42 double-unders21 thrusters 43/29kg (29/20kg)18 chest-to-bar pull-ups36 double-unders18 thrusters 52/34kg (38/25kg)15 bar muscle-ups30 double-unders15 thrusters71/38kg (47/29)
Time cap: 12 minutes
AimTest
MobilityCalf StretchCouch Stretch
Thursday
Metcon“Have a good time”As Far As You Can In 16 Minutes2, 4, 6, 8…Ski/C2Bike CaloriesKettlebell Cleans (every arm)Kettlebell Field Step Overs
AimSingle Facet Energy
MobilityBox Pigeon StretchBox Shoulder Stretch
Friday
MetconOpen 25.3For time:
5 wall walks50-calorie row5 wall walks25 deadlifts 102/70kg (61/38kg)5 wall walks25 cleans 61/38kg (43/29kg)5 wall walks25 snatches 43/29kg (29/20kg)5 wall walks50-calorie row
Time cap: 20 minutes
AimTest
MobilityHalfmoon StretchSamson Stretch
Saturday
MetconCarpet diem!10 Spherical for time of:10 Sit Ups10 Again Squat 61/43kg10 Push Ups 10m Sled Push 75/50kg
AimFull Physique Work
MobilitySamson StretchUnderneath Stretch
