MondayMetcon/Power“Poison Ivy”18 Minute Window10,9,8,7,6,5,4,3,2,1Bar Going through BurpeesChest to Bar Pull Ups
Within the remaining time…1RM Hold Snatch
AimBreath Management / Core Endurance / Power Whereas Fatigued
MobilityBretzel Stretch
TuesdayMetcon“Bull Randleman”AMRAP 1616 Dumbbell Energy Cleans16 Entrance Rack Dumbbell Step Ups
AimLower Again/Single Leg Endurance
MobilityBox Pigeon StretchBox Shoulder Stretch
WednesdayMetcon“Calque”8 minute window1Km Ski1RM Bench Press in remaining time-rest 2 minutes-8 minute window1Km Row1RM Push Press in remaining time
AimPressing Power whereas out of breath
MobilityBanded Shoulder Stretch
ThursdayMetcon“Onion in my belt”5 Rounds2 Minute Window5 Shuttle Runs10 Toes to BarAMRAP Cal Assault Bike-rest 2 minutes-
AimAgility & Depth
MobilityStraddle Stretch
FridayMetcon“Kirby”50 Handstand Push Ups40 Cal Row30 Pistols20 Muscle Ups
AimIntelligent Pacing
MobilityRing Pec Stretch
SaturdayJudged Metcon“No Rep Metropolis”AMRAP 68 Wall Balls6 Bar Going through Burpees
AMRAP 66 Chest to Bars20 Double Unders
A does the wall ball/burpee exercise whereas B judges. Then B does the wall ball/burpee exercise whereas A judges.
Then A does the pull up/double below exercise whereas B judges. Then B does the pull up/double below exercise whereas A judges.
