Workouts 9 August – 14 August (GAMES WEEK!)

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Monday
Metcon
IE4 (ish)
10,9,8…3,2,1
Wall Walks
Dumbbell Thrusters

Mobility
Capsule Stretch

Tuesday
Metcon
IE8 (ish)
21-15-9
Calories Erg
Power Snatch 48/34Kg

Mobility
Underneath Stretch
Bretzel Stretch
Straddle Stretch

Wednesday
Metcon
IE10 (ish)
30 Toes to Bar
1200m Run
30 Toes to Bar
1200m Run
30 Toes to Bar

Mobility
Hurdler Stretch

Thursday
Metcon
IE14 (ish)
6-10-14 reps
Deadlifts 160/100Kg
Freestanding Handstand Push Ups

Mobility
Shoulder Extension Stretch

Friday
Metcon
IE15 (ish)
20 Cal Erg
20 Chest to Bar Pull Ups
20 Back Rack Lunges
20 Cal Erg
20 Chest to Bar Pull Ups
20 Front Rack Lunges
20 Cal Erg
20 Chest to Bar Pull Ups
20 Overhead Lunges

Mobility
Quad Stretch

Saturday
Metcon
IE6&7 (ash)
5 Rounds
200m Run
Power Clean 70/50Kg
-rest 4 minutes
5 Rounds
100m Run
Squat Clean 90/70Kg

Mobility
Pigeon Stretch

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