MondayMetcon“2024 Quarerfinal 2”3 rounds for time of:
50 wall-ball shots50 lateral burpee field jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medication ball, 9-foot goal, 20-inch field♂ 20-lb (9-kg) medication ball, 10-foot goal, 24-inch field
MobilityButterfly Stretch
TuesdayMetcon“Minnesota”5 Rounds60 Crossovers12 Toes to Bar12 Push Presses 50/35Kg
AimBlood Flushing
MobilityUnderneath Stretch
WednesdayMetcon“Shakespeare”30 Dumbbell Snatch Proper Arm15 Chest to Bar Pull Ups30 Dumbbell Snatch Left Arm15 Chest to Bar Pull Ups30 Overhead Dumbbell Lunges Proper Arm15 Chest to Bar Pull Ups30 Overhead Dumbbell Lunges Left Arm15 Chest to Bar Pull Ups
AimSingle Aspect Power & Midline Stability
MobilityCouch Stretch
ThursdayPlaySkin The Cats
Metcon“By no means Develop Up”AMRAP 153 Strict Handstand Push Ups3 Cal Row/Bike6/6, 9/9, 3/3, 6/6, 9/9
AimPacing
MobilityWall Hinge StretchWall Twisting Stretch
FridayStrength20RM Again Squat
ConditioningAMRAP ?4 Dumbbell Burpee Deadlifts8 Ring Rows12 Lengths Single Arm Overhead Carry
MobilityButterfly StretchFrog Stretch
SaturdayPartner Exercise“Sticking Collectively Is What Good Waffles Do”42 Energy Cleans 60/40Kg42 Cal Erg30 Energy Cleans 70/45Kg30 Cal Erg18 Energy Cleans 80/50Kg18 Cal Erg
*All reps shared.
AimPush and encourage one another
MobilityBretzel StretchCapsule Stretch
