MondayMetcon“Sapolsky”30 Chest to Bar Pull Ups30 Burpee Field Jumps30 Cal Ski30 Cal Bike30 Cal Row30 Burpee Field Jumps30 Chest to Bar Pull Ups
*Do 30 Cals on every erg, order doesn’t matter
AimBreath Management & Pacing
MobilityBox Shoulder Stretch
TuesdayStrengthBack Squats10-8-6-4-2
ConditioningAbwheel RolloutsFoam Roll TwistsBanded Pull Aparts
MobilityDiamond Frog Stretch
WednesdayStructure/HealthAMRAP 304 Rounds:100′ Stiff Legged Sled CrawlMax Effort Handstand Push Ups50′ Backwards Sandbag Carry100′ Suitcase Carry every arm
MobilityWall Hinge StretchTwisting Glute Stretch
ThursdayMetcon“2024 Quarerfinal 1”4 rounds for max reps of:
1 minute of snatches1 minute of rowing for calories1 minute of dumbbell field step-ups1 minute of relaxation
♀ 85-lb (38 kg) barbell, 35-lb (15 kg) dumbbells, 20-inch field♂ 135-lb (61kg) barbell, 50-lb (22.5 kg) dumbbells, 20-inch field
MobilityCouch Stretch
FridayMetcon“Dumberer”2 Rounds:20 Wall Balls20 Toes to Bar20 Wall Balls20 Pull Ups
AimEndurance
MobilityBretzel StretchUnderneath Stretch
SaturdayMetcon“WIGUIWTBLW”AMRAP 202 Rope Climbs10 Deadlifts 80/50Kg40 Crossovers
AimGrip Work, Core Rigidity
MobilityDouble Hamstring Stretch
