By: 0

Bank Holiday Monday
ALL THE GIRLS
At 0:00
Amanda
9-7-5
Muslce Ups
Snatches 61/43Kg
-10 Minute Cap-

At 15:00
Fran
21-15-9
Thrusters 43/29Kg
Pull Ups
-10 Minute Cap-

At 30:00
Diane
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups
-10 Minute Cap-

At 45:00
Annie
50-40-30-20-10
Double Unders
Sit Ups

Mobility
Pigeon Stretch – 2 Mins per side
Banded Shoulder Stretch – 2 Mins per side
Dog Down – 3 x 20 seconds


Tuesday
Gymnastics/Connectivity
4 Rounds
10 Handstand Flutter Kicks
10 Horizontal Rows

Skills
Snatch
1 @ 70%
1 @ 80%
2 @ 86%
2 @ 93%
2 @ 98%
1 @ 101%

*You may go for a second PR!

Metcon
“Karen”
150 Wall Ball shots, for time
12 minute cap

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side


Wednesday
Skills
Clean & Jerk
1 @ 70%
1 @ 80%
2 @ 86%
2 @ 93%
2 @ 98%
1 @ 101%

Metcon
Helen
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Mobility
Banded Shoulder Stretch – 2 Mins per side
Banded Hamstring Stretch – 2 Mins per side

Bonus Work
10 Minutes Handstand Walking


Thursday
Gymnastics/Connectivity
Handstand Practice w/ partner

Strength
“Sigmundsdottir Complex”
1 Clean into 1 Back Squat into 1 Front Squat
then 20 reps at 80% for time!

Metcon
5 Rounds
30 Double Unders
10 Push Press 45/30Kg

Mobility
Hanging Lat Stretch – 2 Mins per side
Rock Back breathing – 2 x 10 breaths

Bonus Work
4 x 500m Rows, rest 2 minutes


Friday
“Hypertrophy Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Curls

Metcon
AMRAP 20
8 Overhead Lunges 43/29Kg
8 Bar Facing Burpees
8 Overhead Lunges 43/29Kg
8 Chest to Bar Pull Ups

Mobility
Couch Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side


Saturday
Strength/Endurance
For 7 Rounds
Odd Minutes: 1 Power Snatch (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Handstand Push Ups
*If 3-5 are comfortabe, go to a deficit
-immediately into-
7 Rounds
Odd Minutes: 1 Power Clean & Push Jerk (start at 70-80% and add weight)
Event Minutes: 3-5 Strict Chin Ups
*If 3-5 are comfortabe, go weighted

Metcon
Run 800m
30 Bar Muscle Ups
Run 800m