Monday
MetconAll I Need For Christmas Is Dumbbells1.2.3.4.5.6.7.8.9.10 reps for time ofDumbbell Clear and Jerks 22.5/15kgBurpees Over The Dumbbell
Initially of every spherical complete10 Double Underneath
AimPacing self-discipline
MobilityFigure 4 StretchStraight Leg Crossover Stretch
Tuesday
MetconHybrid Rock Star .5400m Ski20m Sled Push 100/70kg1000m Bike20m Sled Pull 30/10kg400m Row40m Burpee Broad Jumps400m Ski100m Farmers Carries 24/16kg1000m Bike40m Lunges 20/10kg400m Row50 Wall Balls 20/14lbs
AimEngine Builder
MobilityStraddle StretchForearm Stretch
Wednesday
MetconStrengthBack Squat 5-5-5-3-3Dumbbell Deadlifts 5-5-5-5-5
Condtioning6 Shuttle Runs6 Toes To Bar6 Excessive Plank Row
AimStrength
MobilityCouch StretchCalf Stretch
Thursday
MetconSummer Of ‘ Whaaat?9-15-21-15-9BurpeesCal BikeBox Leap Overs 24/20″
AimPositive Self Speak
MobilityBox Pigeon StretchBox Shoulder Stretch
Friday
MetconOpen 23.1Complete as many reps as attainable in 14 minutes of:60-calorie row50 toes-to-bars40 wall-ball photographs 20/14lbs30 cleans 61/43kg20 muscle-ups
AimTest
MobilityHurdle Stretch
Saturday
MetconStrengthStrict Press 5-5-5-3-3Hammer Curls 5-5-5-5-5
Conditioning4 Chin Ups8 Hand Stand Push Ups12 Overhead Lunges 22.5/15kg200m Run
AimStrength
MobilityCapsule StretchBreak Dance Stretch
