MondayMetcon“Nate”AMRAP 202 Muscle Ups4 Handstand Push Ups8 Kettlebell Swings 32/24Kg
AimUpper Physique Gymnastic Energy
MobilityCapsule StretchWall Twisting Stretch
TuesdayMetcon“Jackie”1000m Row50 Thrusters 20Kg30 Pull Ups
AimRedline Pacing & Grit
MobilityQuad Stretch
WednesdayMetcon“Grettel”10 Rounds3 Energy Clear & Jerks 61/43Kg3 Bar Dealing with Burpees
AimGrip & Grit
MobilityShoulder Extension Stretch
ThursdayMetcon“I hate it right here”3 Rounds500m C2 Bike50′ Handstand Walk100′ Suitcase Carry every arm
3 Rounds250m Ski8 Bench Press8 Pallof Presses
AimJoint Well being/Talent/Play
MobilityRing Pec StretchCapsule Stretch
FridayStrengthBack Squats10-8-6-4-2
ConditioningAMRAP 105 Abwheel Rollouts8 Strict Chin Ups
SaturdayMetcon“Kylemore Abbey”40/30 Cal Row20 Dumbbell Push Press30 Field Leap Overs40 Toes to bar30 Field Leap Overs20 Dumbbell Push Press40/30 Cal Row
AimPacing – Small Reps to make sure you don’t want lengthy breaks
MobilityBox Pigeon StretchTwisting Lat Stretch
