HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 11 Jul – 16 Jul

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Monday
Gymnastics/Connectivity
4 Rounds
30 Second Handstand Brace
15 Second Rest
30 Second Handstand Hold against Wall
15 Second Rest

Strength
4 Rounds
1 Minute Max Effort Front Squats 70%
2 Minutes Rest

Metcon
“Amanda”
9-7-5
Muscle Ups
Snatches 61/43Kg

Mobility
Banded External Rotation Shoulder Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Work
12 Minutes Rowing (max metres)


Tuesday
Gymnastics/Connectivity
30′ Inch Worm to Hollow Hold (5 breath pause)

Skills
1 Snatch at 60%
1 Snatch at 70%
3 Snatches at 80%
2 Snatches at 85%
1 Snatch at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%

Metcon
“Bit of Marching”
3 Rounds
50 Sit Ups
50′ Handstand Walk
50′ Overhead Lunge 24/16Kg

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
4 rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest


Wednesday
Skills
1 Clean & Jerk at 60%
1 Clean & Jerk at 70%
3 Clean & Jerks at 80%
2 Clean & Jerks at 85%
1 Clean & Jerk at 90%
*If Successful
1 @ 95%
1 @ 98%
1 @ PR+1Kg
If not
3 @ last successful percentage
e.g. if you miss 1 at 90% you take 3 at 85%

Metcon
“Nicole”
AMRAP 20
400m Run
Max Effort Pull Ups

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

Bonus Work
100 Shoulder Taps


Thursday
Gymnastics/Connectivity
Muscle Up Work

Strength
4 Rounds
1 Minute Max Effort Back Squats 70%
2 Minutes Rest

Metcon
“Black and Blue”
5 RFT:
10 Power Cleans, 61/43Kg
10 Burpees

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

Bonus Work
8 Rounds
20 seconds on/10 seconds off Assault Bike


Friday
“Non Functional Fridays”
A) 4 x 10 Seated Press
B) 4 x 12 Dumbbell Hammer Curls

Metcon
3 Rounds
800m Run
50 Wall Balls

Mobility
Pigeon Stretch – 2 Mins per side
Foam Roll Legs – 2 Mins per side

Bonus Work
21-15-9
Push Press 43/29Kg
Pull Ups


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 Handstand Pull Ups
*If 3-5 are comfortabe, go weighted

Metcon
AMRAP 15
50 Double Unders
15 Toes to Bar

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