Monday
Emom 11Min 1: 3 Strict Toes To BarMin 2: 10 Banded CrunchesMin 3: 20s Hole holdsMin 4: Relaxation
MetconGibberish35 Energy Snatch 43/29kg35 V-Ups35 Push Press 43/29kg35 Field Bounce Overs
AimMay god be with you
MobilitySamson StretchBretzel Stretch
Tuesday
StrengthFront Squat 6×5
Metcon6 Rounds2 Min On200m Run5 Burpee Broad Jumps1 Min Off
AimQuads and Lungs
MobilityCouch StretchCalf Stretch
Wednesday
Strength5 Rounds of:6 Field Dips6 Arnold Press
Metcon3 min work 1 min rest15/12 Cal Ski4 Strict Deficit Handstand Push Ups15/12 Cal Row4 Strict Pull Ups
AimShoulder Endurance
MobilityRing Pec StretchBanana Stretch
Thursday
MetconParis Mon Ami?50 Double Kettlebell Cleans 24/16kg200 Double Unders50 Double Kettlebell Presses 24/16kg300m Farmer Carry 24/16kg50 Wall Balls 20/14lb400 Crossover Skips
AimGrip and Calf
MobilityForearm StretchCapsule StretchCalf Stretch
Friday
5 Rounds for time of:5 Sumo Deadlifts12 DB Entrance Rack Reverse Lunges
Metcon1-2-3-4-5-6-7-8-9-10Strict Toes To BarPower Cleans 70/47kg
After every spherical perform1 Wall Stroll
AimPower Growth and Core
MobilityFrog StretchStraight Leg Crossover Stretch
Saturday
Emom 11Min 1: 20s Holds chin overMin 2: 4 L-sit pull ups or Rings seatedMin 3: Relaxation
MetconAmrap 164 Chin Ups8 Burpees12 Sit Ups16 Cal Ski/Row
AimBiceps and Core
MobilityRing Pec StretchLat Twisting Stretch
