Monday
MetconPull Up Energy Work4 Rounds3 Adverse Chin Ups (Gradual)10 Banded Lat Pull Down12 Alt Biceps Curls
Conditioning3 Strict Pull Ups10 Burpees30 Crossovers
AimPull Energy
MobilityPec StretchPec StretchCalf Stretch
Tuesday
MetconGraren6 Rounds of:200m Run25 Wall Balls 20/14lbs5 Clear and Jerks 61/43kg
AimClassic Sandwich
MobilityBretzel StretchButterfly Stretch
Wednesday
MetconI SwearAmrap 30200m Run200m Ski200m Run20m Sled Push +100/+70kg200m Run20m Sled Pull +20/+5kg200m Run20m Burpee Broad Jumps200m Run200m Row200m Run100m Suitcase Carry 24/16kg200m Run20m Lunges 20/10kg200m Run20 Wall Balls 20.14lbs
AimEngine Builder
MobilitySamson StretchStraddle Stretch
Thursday
SkillPegboard
Metcon
AMRAP 20
5 Toes To Bar10 Kettlebell Swings 32/24″15 Cal Bike/Ski
AimPacing
MobilityCapsule StretchHurdler Stretch
Friday
MetconHandstand Push Up Energy Work4 Rounds10 Incline Push Ups8 Seated Dumbbell Press5 Slender Grip Push Ups
Foroughi3 Strict HSPU Dealing with The Wall10 Dumbbell Clear and Jerk 22.5/15kg30 Double Unders
AimPush Energy
MobilityCapsule StretchHalfmoon Stretch
Saturday
MetconThey Have been Two14 minutes Amrap500m Row (swap athletes as wanted)10 Sand Bag CleanBurpee Field Jumps
14 Minutes Amrap1000m Bike (swap athletes as wanted)10 Partnered Wall Ball Sit Ups10 Synchro Dumbbell Snatch
AimTeam Work
MobilityForearm StretchPigeon Stretch
