HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 09 April – 14 April

Monday
Structure
1A) 4 x 25′ Sled Pull
1B) 4 x 8-12 Ring Dips

1A) 4 x 50′ Farmers Walk
2B) 4 x 50′ Sled Bear Crawl

Aim
Physical – Structural Strength
Mental – Grit

Cooldown/Recovery
Wrist Stretches
Rollovers
Crossovers

Bonus Work
AMRAP 12
12/8 Cal Assault Bike
50′ D-Ball Carry

Tuesday
Metcon
“Carry on Regardless”
400m Run with Medicine Ball
30 Keg Squats (Right)
400m Run with Medicine Ball
30 Keg Squats (Left)
400m Run with Plate
30 Squats holding plate
400m “Run” with Kettlebells
30 Kettlebell Front Squats

Aim
Physical – Aerobic Capacity/Squat Technique
Mental – Positivity

Recovery/Cooldown
Couch Stretch

Bonus Work
10 Rounds
30 seconds on/30 seconds off plank hold

Wednesday
Metcon
5 x 500m Rows
*rest as needed between efforts
** 2 minutes MINIMUM!

Aim
Physical – Lactate Threshold
Mental – Discomfort Threshold

Recovery/Cooldown
Sealrocks
Sumo Squat

Bonus Work
4 x 50′ Yoke Walks

Thursday
Metcon
AMRAP 8
16 Strict Toes to Bar
16 Dumbbell Front Rack Lunges
-rest 4 minutes-
AMRAP 8
8 Strict Chin Ups
16 Single Arm Dumbbell Overhead Lunges

Aim
Physical – Unilateral/Core Strength
Mental – Precision

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
5 rounds:
30-60 seconds Frogstand/Tucked Headstand/Headstand
*alternate with 10 weighted shoulder extensions & 10 weighted seated shoulder raises

Friday
Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round

Aim
Physical – Personal Improvement
Mental – Enthusiasm

Core
4 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Recovery/Cooldown
Shoulder Raises
Shoulder Extensions
Shoulder Dislocates

Saturday
Metcon
8 Rounds
15 Wall Balls
2 Power Cleans
50-60-70-80-90-95-102-105%

Aim
Physical – Max Strength Under Fatigue
Mental – Staying Present

Recovery/Cooldown
Thoracic Wall Ball Stretch
Pigeon Stretch

Bonus Work
3 mile run

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