Monday
MetconSolstice30 Burpee over dumbbells100 Double unders30 Sit ups100 Crossovers30 Dumbbell snatch 22.5/15kg100m Farmer carry 32/24kg
AimSelf speak Monday
MobilityCalf stretchHalfmoon stretch
Tuesday
StrengthFront Squat3-3-1-1-1
Metcon5 Rounds of:200m run15/12 Cal ski
AimSquat & dash
MobilityCouch stretchWall hinging stretch
Wednesday
Power 5 roundsMin 1: 5 Ring dipsMin 2: 10 Flooring press
Metcon6 Rounds of:3 Chest to bar chin up grip3 Energy clear 70/47300m row
AimMuscle endurance
MobilityPec stretchBanana stretch
Thursday
Power 5 rounds ofMin 1: 3 L seated ring pull upsMin 2: 10m Sled pull
MetconAmrap 145 Strict handstand push ups500m C2bike5 Strict toes to bar
AimShoulder endurance
MobilityCapsule stretchSamson stretch
Friday
StrengthSumo deadlift 3.3.1.1.1Reverse Lunges 12
MetconFor time :21-18-15-12-9-6Box leap overs 24/20”Wall balls 20/14lb
AimStrength check
MobilityBretzel StretchPike calf stretch
Saturday
TabataL sit hangsHollow rocks
MetconSwitchersA: 300m rowB: Burpee bar tapB: 300m rowA: Burpee bar tapA: 300m runB: Sandbag cleanB: 300m runA: Sandbag clear
AimEngine builder
MobilityStraddle stretchBreak dance stretch
