HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 10 April – 15 April

Monday
Strength
Front Rack Lunges
4 sets of 12 steps
take the weight from the floor

Metcon
400m Run
10 Strict Chest to Bar Pull Ups
20 Push Ups
30 Air Squats
400m Run
10 Strict Chest to Bar Pull Ups
20 Push Ups
30 Air Squats
400m Run

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

Bonus Core
5 Max Effort D-Ball Holds
-rest as needed-

Bonus Work
21 Calorie Row
15 Bar Facing Burpees
9 Hang Squat Cleans 60/40Kg
*SPRINT

Tuesday
Skills
Snatch-Snatch Balance-Overhead Squat
Build up to a heavy technical single of the complex

GOAT DAY
Alt EMOM 20
1) Pick two movements you struggle with
2) Pick a rep scheme that allows for 25-30 seconds of work
3) Aim is to finish feeling better about movements

e.g.
Alt EMOM 20
1) 8 Burpees
2) 5 Thrusters

Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Core
5 Rounds
3-15 GHD Sit Ups
3-15 GHD Back Extensions
Max Effort Nose and toes handstand hold

Bonus Work
4 x 50′ Yoke Walks

Wednesday
Skills
Paused Jerks
3 count pause in dip, 3 count pause in catch

Strength
3 Rounds
A) 1 Minute Suitcase Carry
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Overhead Carry
-30 seconds rest-
D) 1 Minute Max Effort L-Sits
-30 seconds rest-

Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins

Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest

Bonus Work
10K Row

Thursday
Strength
Box Step Ups (Bar on Back)
4 x 12 steps

Metcon
21 Dumbbell Thrusters Right Arm
21 Dumbbell Thrusters Left Arm
21 Strict Toes to Bar
15 Dumbbell Thrusters Right Arm
15 Dumbbell Thrusters Left Arm
15 Strict Toes to Bar
9 Dumbbell Thrusters Right Arm
9 Dumbbell Thrusters Left Arm
9 Strict Toes to Bar

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

Bonus Core
6 Rounds
20 seconds hollow
20 seconds arch
20 seconds rest

Bonus Work
AMRAP 10
15 Ring Rows
40 Double Unders

Friday
Gymnastics/Connectivity
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Metcon
21-15-9
Deadlift 140Kg
Box Jump 32/24″
Strict HSPU

Mobility
Seal Rocks – 3 x 8
Sobriety Test walk – 3 x 8 per side

Bonus Core
EMOM 10
Hanging L-Sits
*Score as lowest hang time

Saturday
Metcon
“DVB”
For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent

Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins

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