Monday
Connievery
Metcon5 Rounds for time of:6 Snatch 43/29kg9 Burpees Over The Bar12 Toes To Bar15 Cal C2 Bike
AimSkill & Stamina
MobilityBanana StretchPigeon Stretch
Tuesday
Gentilitial
Metcon10.9.8.7.6.5.4.3.2.1Pull UpsBox Jumps 24/20”Cal Air Bike
AimMental Grit
MobilityCouch StretchCalf Stretch
Wednesday
Metcon
Method Squat Clear 5-5-5-3-3-3Dumbbell Strict Press 8-8-8-8-8-8
Method test5 Energy Cleans @50% of your final 3s10 Wall Ball Sit Ups15/12 Cal Row
AimTechnique refinement
MobilityStraight Leg CrossoverSamson Stretch
Thursday
Codswallop
MetconEvery 5 min :10 Chest To Bar Pull Ups20 Kettlebell Swings 24/16kg30 Double Unders5 Rounds work for 3 min relaxation for two min
AimUpper Physique Pulling & Core Management
MobilityBretzel StretchSeal Stretch
Friday
MetconTechnique Energy Jerk 8-8-8-5-5-5Dumbbell Plank Row 8-8-8-8-8-8
Method check 10 Shoulder To Overhead @50% of your final set of 5s10 Dumbbell Reverse Lunges 15/10kg250/200m Ski Erg
AimTechnique refinement
MobilityShoulder Pas Throughs W BandPigeon Stretch
Saturday
October Crew Throwdown Begins @9:30am
