MondayMetcon“Caesar”5 Rounds400m Run10 Dangle Energy Cleans 60/40Kg20 Wall Balls
AimPacing
MobilityFrog Stretch
TuesdayMetcon“Curie”AMRAP 186 Toes to Bar12 Lunges24 Double Unders
AimBodyweight Abilities / Motion High quality
MobilitySeated Twisting Glute Stretch
WednesdayMetcon“Sabrina The Teenage Witch”As Far As You Can in 3 Minutes12 Calorie Row8 Shuttle RunsHandstand Walks-rest 1 minute, repeat for six complete rounds-
AimSprint Pacing & Restoration
MobilityHurdler StretchShoulder Extension Stretch
ThursdayMetcon“Nothing New”20 Cal Ski30 Dumbbell Snatches (Proper)40 Pull Ups30 Dumbbell Snatches (Left)20 Cal Ski
AimCore Growth
MobilityShoulder Extension StretchWall Pec Stretch
FridayStructure/Health1A) Sled Bear Crawl/Yoke Walk3-4 x 50′1B) Farmers Carries3-4 x 100′
2A) Legless Rope Climb3-4 x 1-3 reps2B) D-Ball Keg Carry3-4 x 50′
MobilityButterfly StretchFrog Stretch
SaturdayMetcon“Cintia”AMRAP 24200m Run4 Strict Pull Ups8 Hand Launch Push Ups12 Air Squats
AimFoundational Health
MobilityPigeon StretchCactus Stretch
