Monday
MetconEvent 10: Run Cling Squat Clear
4 rounds for time of:660-meter run10 cling squat cleans 102/70kg
AimFitness Take a look at
Mobility
Tuesday
MetconEvent 14: Triple Beef No Bacon
For time:5 bar muscle-ups15 wall-ball sit ups20 triple-unders10 bar muscle-ups20 wall-ball sit ups25 triple-unders15 bar muscle-ups25 wall-ball sit ups30 triple-unders
AimFitness Take a look at
Mobility
MetconAmrap 32min300m Run300m Ski300m Run20m Sled Pull 102/78kg300m Run40m Burpee Broad Jumps300m Run50 Wallball Thrusters 20/14lb
AimBiceps & Legs
Wednesday
MetconEvents 3/4/5: The CrossFit Whole
1-rep max again squat1-rep-max shoulder press1-rep-max deadlift
AimFitness Take a look at
MobilityBretzel Stretch
Thursday
MetconEvent 1 2007 Hopper
1,000-meter row
Then,
5 rounds:25 pull-ups7 push jerks 61/38kg
AimFitness Take a look at
MobilityCouch StretchWall Hinge Stretch
MetconAmrap 32400m Row200m Farmer Carry 24/16kg1000m C2 Bike20 Wallballs 20/14lb400m Ski20m Sled Push 152/103kg
AimQuad Endurance
Friday
MetconEvent 12: The Hopper 2026
3 rounds for time of:21 toes-to-bars7 unbroken energy snatches 43/29kg7 unbroken cling snatches 43/29kg7 unbroken squat snatches 43/29kg
AimFitness Take a look at
MobilityLat StretchPec Stretch
Saturday
MetconEvent 20: Fibonacci Remaining (adjusted, no lunges)
5-8-13-21-27-32 reps for time of:Deficit handstand push-upsDouble-kettlebell deadlifts 24/16kg
AimFitness Take a look at
MobilityCapsule StretchStraight Crossover Stretch
MetconFor time 35min400m Run1min Restx 4 Occasions
30m Burpee Broad Jumps40m Lunges 20/10kg100m Farmer Carry 24/16kg30 Wallballs 14/10lb
400m Run1min Restx 4 Occasions
AimSprints
