Tuesday
Warm-Up
:45/:45 Scorpion Stretch
15/15 Bird Dog from Crawling
-then-
For Quality:
3 Rounds
200/100m Run
15/15m Bottoms Up Kettlebell Waiters Walk / Fraction plate waiters walk
5 Burpee Shuttle Runs, 7.5m Down & Back = 1
Gymnastics Skill
5:00 Cap
Wall Walk/Wall Get up
*Pike Push Up Practice
Metcon
"Amity"
Every 3:00 x 5 Sets
15 Sit-Ups
200m Run
7.5m Bear Crawl/2 Wall Get Up/10 Pike Push Up
Goal: Complete each set @ 2:00-2:30/set
Stimulus: Midline Endurance and Stability
RPE: 7/10
PRVN Recovery #2
1:00 Child's Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Thursday
Warm-Up
5/5 World's Greatest Stretch
:30/:30 Couch Stretch
-then-
For Quality:
9:00 EMOM
Minute 1 - :45 Machine, Building Effort
Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls
Minute 3 - 12 Cossack Squats
Strength
Front Squat
Every 2:30 x 6 Sets
5 Reps @ Light-Moderate
3 Reps @ Moderate
1 Rep @ Heavy
3 Reps @ Moderate
5 Reps @ Light-Moderate
"Abnegation"
For Time
20 Burpees
40 Wall Balls
20 Burpees
40 Wall Balls
20 Burpees
Wall Ball: 4/3kg
Time Cap: 15:00
Goal: 11:00-15:00
Stimulus: Grind / Big Sets
RPE: 9/10
PRVN Recovery #3
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose
1:00 Saddle Pose
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