MondayMetcon“Geological”AMRAP 183 Wall Dealing with Handstand Push Ups4 Farmers Carries (100′ ft)5 Cal Bike
AimThis was at all times the urgent check 😉
MobilityCactus StretchRing Shoulder Stretch
TuesdayMetcon“Scots Clan”AMRAP 1421 Double Unders7 Kettlebell Swings 24/16Kg14 Crossovers7 Pull Ups
AimKeep transferring
MobilityStraddle Stretch
WednesdayStrengthStrict Press1RM
Push Press1RM
Push Jerk1RM
AimStrength, Focus, Precision
MobilityTwisting Lat StretchCapsule Stretch
ThursdayMetcon“Acid Reflux”500/400m Ski Erg500/400m Row Erg1000/800m Bike Erg
Relaxation 2 Minutes & Repeat!
AimRedzone Tolerance
MobilitySaddle StretchCactus/Crossover Stretch
FridaySanta Sleds3-4 Rounds:2-3 Rope Climbs50′ Sled Bear Crawl
3-4 Rounds:5 Sandbag Cleans30 Second L-Sit Hold50′ Handstand Stroll
MobilityShoulder Extension StretchScorpion Stretch
SaturdayMetcon“12 Days of Outlaw”1 Clear & Jerk 100/70Kg2 Muscle-Ups3 Field Jumps 36/30″4 Dangle Squat Snatch 50/35Kg5 Bar Dealing with Burpees6 Push Press 50/35Kg7 Pistols (alternating)8 T2B9 Wall Ball 20/14#10 C2B Pullups11 HSPU12 Entrance Squats 100/70Kg
AimIt’s Christmas!
