September Open Week: 16 Sep – 21 Sep

Monday
Metcon
“Nate”
AMRAP 20
2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings 32/24Kg

Aim
Upper Body Gymnastic Strength

Mobility
Capsule Stretch
Wall Twisting Stretch

Tuesday
Metcon
“Jackie”
1000m Row
50 Thrusters 20Kg
30 Pull Ups

Aim
Redline Pacing & Grit

Mobility
Quad Stretch

Wednesday
Metcon
“Grettel”
10 Rounds
3 Power Clean & Jerks 61/43Kg
3 Bar Facing Burpees

Aim
Grip & Grit

Mobility
Shoulder Extension Stretch

Thursday
Metcon
“I hate it here”
3 Rounds
500m C2 Bike
50′ Handstand Walk
100′ Suitcase Carry each arm

3 Rounds
250m Ski
8 Bench Press
8 Pallof Presses

Aim
Joint Health/Skill/Play

Mobility
Ring Pec Stretch
Capsule Stretch

Friday
Strength
Back Squats
10-8-6-4-2

Conditioning
AMRAP 10
5 Abwheel Rollouts
8 Strict Chin Ups

Saturday
Metcon
“Kylemore Abbey”
40/30 Cal Row
20 Dumbbell Push Press
30 Box Jump Overs
40 Toes to bar
30 Box Jump Overs
20 Dumbbell Push Press
40/30 Cal Row

Aim
Pacing – Small Reps to ensure you don’t need long breaks

Mobility
Box Pigeon Stretch
Twisting Lat Stretch