HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 11 December – 16 December (Happiest Gym Around!)

Monday
Metcon
“14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans, 61/43Kg
20 muscle-ups

Stimulus – Open Prep

Bonus Work
AMRAP 10
10 Cal Bike
10 Ring Push Ups

Tuesday
Metcon
AMRAP 15
55 Double Unders
35 Pistols
15 Chest to Bar Pull Ups

Stimulus – Skill Deveopment

Bonus Work
Yoke Walks
6 x 50′

Wednesday
Weightlifting
Power Snatch
3-3-3-3-3

Metcon
“Isabel”
30 Snatches 61/43Kg

Stimulus – Technique Endurance

Bonus Work
5K Row
Stroke Rate Cannot Exceed 20/minute

Thursday
Metcon
“Dumb Lizzy”
21-15-9
Dumbbell Squat Cleans 22.5/15Kg
Ring Dips

Stimulus – Shoulder Endurance

Bonus Work
5 Rounds Not For Time
Suitcase Carry 50′
D-Ball Carry 100′

Friday
Regionals Event 4
60′ Handstand Walk
10 Toes to Bar
10 Double Kettlebell Deadlifts
60′ Handstand Walk
12 Toes to Bar
12 Double Kettlebell Deadlifts
60′ Handstand Walk
14 Toes to Bar
14 Double Kettlebell Deadlifts
60′ Handstand Walk
16 Toes to Bar
16 Double Kettlebell Deadlifts
(22 Minute Time Cap)

Stimulus – Gymnastic Skills

Bonus Work
2 Minutes Rowing at 16 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Saturday
Metcon
21 Calories Bike
15 Burpee Box Jump Overs
9 Overhead Squats 70/45Kg

Stimulus – Pacing

Bonus Work
With a Running Clock:
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks 61/43Kg
10:00 – 13:00 – Rest
13:00 – 20:00 – 800m Run, Max Power Snatch 52/36Kg
20:00 – 23:00 – Rest
23:00 – 27:00 – 400m Run, Max Thrusters 43/29Kg

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