HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 10 September- 15 September

Monday

Metcon
“Bicouplet 2”
12-9-6 reps:
Power Snatch 61/40Kg
Bar Muscle Ups

Aim
Physical – Strength/Skill
Mental – Patience

Recovery/Cooldown
Underneath Stretch

Bonus Work
300′ Handstand Walk

Tuesday

Metcon
Saved by the Barbell

3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans
Women: 14-lb. ball, 75-lb. deadlifts and cleans

Aim
Physical – Blood Flushing
Mental – Enthusiasm

Recovery/Cooldown
Wall Ball Thoracic Stretch
Quad Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Wednesday

Metcon
“Oh My Quad”
Every 3 minutes for 10 rounds
12/8 calories assault bike

Aim
Physical – Lactate Threshold
Mental – Positivity

Recovery/Cooldown
Go for a walk

Thursday

Strength
Overhead Squat
3-3-3-3-3-3-3

Aim
Physical – Core Strength/Thoracic Mobility
Mental – Focus/Belief

Recovery/Cooldown
Banded Lat Stretch

Bonus Work
EMOM 10
D-Ball Holds
*Record Shortest Time

Friday

Metcon
4 Rounds
600m Run
20 Man Makers

Core
Double Tabata Hollow/Arch w/PVC Pipe

Aim
Physical – Core Endurance
Mental – Grit

Recovery/Cooldown
Single Side Hamstring Stretch

Saturday

Metcon
2 Rounds
22 Handstand Push Ups
22Dumbbell Snatches 22.5/15Kg
22 Toes to Bar
22 Overhead Lunges 22.5/15Kg
*Swap arms each round

Aim
Physical – Gymnastics Endurance/Pacing
Mental – Growth Focused

Recovery/Cooldown
Shoulder Extension Stretch
dia

Bonus Work
“Massey”
3 Rounds
30 Pistols
20 Calorie Row
10 Muscle Ups

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