MondayMetcon“ODB”10,9,8…3,2,1Burpee Pull UpsDumbbell Push PressesRun 200m earlier than every spherical
AimShoulders & Respiration
MobilityRing Pec StretchTwisting Lat Stretch
TuesdayMetcon“Nigera”30 Squat Snatches 70/47Kg
AimTechnical Accuracy
MobilityUnderneath StretchButterfly Stretch
WednesdayMetcon“Zeebs”AMRAP 205 Abwheel Rollouts5 Chest to Bar Pull Ups75 Single Unders10 Abwheel Rollouts10 Chest to Bar Pull Ups50 Double Unders15 Abwheel Rollouts15 Chest to Bar Pull Ups75 Crossovers
AimArms, Core, Calves!
MobilityCalf StretchLat Stretch
Thursday
Metcon“Kelly”5 Rounds400m Run30 Field Jumps30 Wall Balls
AimEndurance & Pacing
MobilityCouch StretchBox Pigeon Stretch
FridayMetcon“Simply Eat The Rattling Oranges!”AMRAP 86 Cal Row8 Deadlifts 110/80Kg10 Handstand Push Ups-rest 4 minutes-AMRAP 86 Cal Ski8 Deadlifts 110/80Kg10 Toes To Bar
MobilityBretzel Stretch
SaturdayStrengthSplit JerkBuild to a heavy single
Metcon5 Rounds10 Bar Going through Burpees5 Break up Jerks at 60% of your max
AimAccuracy & Aggression
MobilityShoulder Extension Stretch
