HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Strict Season 8/8

Monday
“Murph”

Run 1 Mile

10 Rounds of:
10 Pull Ups
20 Push Ups
30 Air Squats

Run 1 Mile

Aim
Physical – Muscular Endurance
Mental – Challenge

Recovery/Cooldown
Pec Stretch With Rings
Pigeon Stretch

Tuesday
Metcon
“Double Grace”
60 Clean & Jerks 61/43Kg

Aim
Power Endurance / Self Talk

Mobility
Bretzel Stretch
Shoulder Extension Stretch

Wednesday
Structure
1A) Backwards Sled March
3-4 x 50′
1B) L-Sit
3x-4 x 20-30 seconds

2A) Sled Bear Crawl
3-4 x 50′
2B) Overhead/Suitcase Kettlebell Carry
3-4 x 100′

Mobility
Saddle Stretch
Straddle Stretch

Thursday
Metcon
“long story short”
In a 4 minute window
50 Double Unders
25/18 Cal Air Bike
AFAP Handstand Walk
-rest 2 minutes-
*Repeat for a total of 5 rounds

Aim
Skill Development / Calming

Mobility
Banded Shoulder Stretch

Friday
Strength
Back Squat
3-3-3-3-3-3-3

Conditioning
10 Rounds:
1 Minute Erg
1 Minute Plank Hold

Aim – Core tension with high heart rate. How long can you hold a plank straight off the erg ?

Mobility
Bretzel Stretch

Saturday
Metcon
“Hurt Feelings”
5-10-15-20-25 Reps
Power Snatch 35/20Kg
Burpee Box Jump Overs 24/20″

Aim
Sport Practice / Enthusiasm

Mobility
Frog Stretch
Capsule Stretch

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