Monday
TabataRing help holdsBench dips
Metcon6 rounds for time3 Strict pull ups3 Energy Cleans 84/56kg300m Run
AimTriceps & energy improvement
MobilityPec stretchBanana stretchCalf stretch
Tuesday
EMOM 15Min 1: 20s Chin over bar holdsMin 2: 10 Straight arm lat pull downMin 3: 10 Straddle rowMin 4: Relaxation
MetconAmrap 145 Strict handstand push ups25 Double unders50m Farmer Carry 32/24kg
AimShoulder & grip endurance
MobilityCapsule stretchHalfmoon stretch
Wednesday
StrengthSumo deadlift 5×3Goblet cossack lunges 6+6
MetconAmrap 152 Wall walks6 Strict toes to bar12 Field soar overs 24/20”
AimPosterior chain & core
MobilityBretzel stretchSamson stretch Thursday
Thursday
TabataL sit faucets over kettlebellRussian twists
EMOM 930s Bench toes to bar12-12 Wooden chops1 min relaxation
MetconFlamingoA: 4 Rounds for max reps1min Max cal row2min restB: 4 Rounds for max reps1min Max cal c2bike2min relaxation
AimCore & restoration
MobilityCouch stretchWall pec stretch
Friday
StrengthFront Squat6×3
MetconIsabel30 Snatches 61/43kg
AimSquat & barbell biking
MobilitySamson stretchStraddle stretch
Saturday
Metcon… on a missionFor time:65 Sit ups55 Double kettlebell swings 24/16kg45 Push ups35 Burpee over the kettlebell25 Double kettlebell push press 24/16kg15 Shuttle runs5 Strict ring muscle ups
AimTalk constructive to me
MobilityScorpion stretchSeal stretch
