Monday
StrengthFront squat 6×5
MetconGrace30 Clear and jerk 61/43kg
AimSquat & barbell biking
MobilityCouch stretchWall hinge stretch
Tuesday
CoreEMOM 11Min 1: 30s Hole rocksMin 2: 30s Leg raisesMin 3: Relaxation
Metcon5 Rounds of:5 Strict toes to bar10 Dumbbell snatch15/12 Cal air bike
AimCore
MobilitySaddle stretchHalfmoon stretch
Wednesday
MetconOwlFor time:40 Burpee field jumps 24/20”100 Double unders60 Wall balls 20/14lb100 Crossovers40 Kettlebell swings 24/16kg
AimGrit work
MobilityCalf stretchSeal stretchBretzel stretch
Thursday
EMOM 11Min 1: 8 Bench pressMin 2: 5 Pike push upsMin 3: Relaxation
MetconAmrap 164 Strict chin ups200m Run4 Strict handstand push ups20 Sit ups
AimTriceps & lungs
MobilityTriceps stretchPec stretch
Friday
EMOM 11Min 1: 30s Inverted rowMin 2: 20s Chin up holdsMin 3: Relaxation
Metcon5 Rounds for time of:6 Snatch 52/36kg250m Row/Ski
AimBiceps & barbell biking
MobilityScorpion stretchFrog stretch
Saturday
Strength5 Sumo Deadlift8-8 Bulgarian Squat
MetconAmrap 165 Strict pull ups10 Dumbbell cling clear 22.5/15kg15 Burpee sand bag over the box20 Dumbbell push press 22.5/15kg
AimFull physique work
MobilityPigeon stretchCapsule stretch
