MondayMetcon“Typical Nordie”3 Rounds12 Squat Snatches 40/30Kg12 Pull Ups2 Rounds12 Squat Snatches 50/35Kg12 Chest to Bar Pull Ups1 Round12 Squat Snatches 60/40Kg12 Bar Muscle Ups
AimSkill, Explosive Energy, Accuracy
MobilityUnderneath Stretch
TuesdaySkillsHandstand Apply
Metcon“Operating Annie”400m Run50 Crossovers50 Sit Ups400m Run40 Crossovers40 Sit Ups400m Run30 Crossovers30 Sit Ups400m Run20 Crossovers20 Sit Ups400m Run10 Crossovers10 Sit Ups
AimGood Cardio, Ability & Core
MobilityHurdler Stretch
WednesdaySkill/PlayCandlestick Rolls
Metcon“Phresh”2 RoundsAMRAP 55 Cal Asault Bike5 Burpees
relaxation 1 minute –AMRAP 55 Cal C2 Bike5 Dumbbell Field Step Overs
AimConstant motion
MobilityBox Shoulder StretchBox Pigeon Stretch
ThursdayMetcon“Diane”21-15-9Deadlifts 102/70KgHandstand Push Ups
AimBack Power / Endurance
MobilityBretzel
FridayMetcon“brat”20 Toes to Bar30 Single Arm Overhead Strolling Lunges (Proper)40 Cal Row30 Single Arm Overhead Strolling Lunges (Left)20 Toes to Bar
AimCore Growth
MobilityShoulder Extension StretchWall Pec Stretch
Saturday“Seashore Day”Strength1RM Bench
Conditioning1 Mile RunAlternate: 2K row OR 100 Burpees
MobilityStraddle Stretch
