MondayMetcon“Finance”AMRAP 226 Weighted Chin Ups12 Burpees Field Soar Overs 12/8″18 Wall Balls
AimPulling energy & quad endurance
MobilityCouch Stretch
TuesdayMetcon“Belief Fund”AMRAP 185 Deadlifts 120/80Kg10 Dumbbell Push Presses 22.5/15Kg40 Crossovers
AimStrength!
MobilityHurdler Stretch
WednesdayStrengthFront Squat10-8-6-4-2
ConditioningAMRAP 1010 Calorie Erg10 Horizontal Rows
MobilityCouch Stretch
ThursdayMetcon“The Alchemy”4 Rounds12 Strict V-Ups6 Shuttle Runs12 Dumbbell Snatches Right6 Shuttle Runs12 Dumbbell Snatches Left
AimCore
MobilityStraddle Stretch
FridayMetcon“Black Eyed Peas”6 RoundsEvery 4 Minutes:Erg*200m RunAMRAP Strict HSPU
*Males alternate 250m Row/250m Ski/500m C2Bike*Girls alternate 200m Row/200m Ski/400m C2Bike
AimBracing below fatigue
MobilityCapsule Stretch
SaturdayPlaytimeDodgeball
Accomplice Exercise“Itchy & Scratchy”42 Synchro Bar Going through Burpees42 Thrusters 40/25Kg – cut up any way30 Synchro Bar Going through Burpees30 Thrusters 50/30Kg – cut up any way18 Synchro Bar Going through Burpees18 Thrusters 60/35Kg – cut up any method
AimTeamworkCan you retain the suitable tempo?
MobilitySaddle Stretch
