MondayMetcon“Reset”6 Rounds3 Minute Window200m Run16 Kettlebell Swings 24/16KgAMRAP Ski/Row-rest 1 minute-
AimCardiovascular Restoration – Psychological Reset
MobilityHurdler StretchSide Physique Stretch
TuesdayMetcon“Celebration”22 Cal Assault Bike22 Burpees22 Dumbbell Thrusters 22.5/15Kg22 Pull Ups-rest 5 minutes then-22 Pull Ups22 Dumbbell Thrusters 22.5/15Kg22 Burpees22 Cal Assault Bike
AimLactate Threshold/Restoration
MobilityCouch Stretch
WednesdayHealth/Structure1A) Sled Rope Pulls3-4 x 25′1B) Barbell Hip Thrusts3-4 x 8-12
2A) Sled Marches3-4 x 50′2B) D-Ball Shoulder Carries3-4 x 25′ every side2C) Aspect plank twist3-4 x 8 every side2C) Aspect Plank Twists
ThursdayMetcon“Older However By no means Wiser”2 Rounds30 Toes To Bar30 Push Presses 45/30Kg30 Cal Row
AimEndurance
MobilityShoulder Extension Stretch
FridayMetconCrossFit Open 18.4ishFor time:21 deadlifts 102/70Kg21 handstand push-ups15 deadlifts15 handstand push-ups9 deadlifts9 handstand push-ups9 deadlifts 143/93Kg50-ft. handstand walk15 deadlifts 143/93Kg50-ft. handstand walk21 deadlifts 143/93Kg50-ft. handstand stroll
AimStrength Endurance
MobilityCapsule StretchBreakdancer Stretch
SaturdayMetcon“Snake Chew”21-15-9Chest to Bar Pull UpsSquat Snatches 43/29Kg
AimGrip Endurance / Contact N Go Oly Lifting
MobilityStraddle Stretch
