HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 11 June- 16 June (Fitness is fun!)

Monday

Metcon
AMRAP 12
6 Dumbbell Box Step Overs 22.5/15Kg
3 Bar Muscle Ups

Aim
Physical – Grip Endurance
Mental – Fortitude

Recovery/Cooldown
Capsule Stretch
Semi Circles
Rollovers

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Tuesday

“Nightmare”
EMOM 20
Pick your two biggest GOATS and complete both each minute on the minute for 20 minutes
E.G. Each Minute on the Minute for 20 minutes
5 Cal Assault Bike/5 Deadlifts
OR
5 Bar Facing Burpees/5 Pull Ups
OR
5 Toes to bar/15 Double Unders

Core
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Bonus Work
Pick another “Nightmare” and go again!

Wednesday

Metcon
21-15-9
Toes to Bar
Bar Facing Burpees
Power Snatches 35/20Kg

Aim
Physical – “Open” Prep
Mental – Pacing & Strategy

Recovery/Cooldown
Shoulder Extension Stretch
Piegon Stretch

Bonus Work
6 x 50′ Yoke Walk

Thursday

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

Aim
Physical – Aerobic Efficiency
Mental – Grit

Recovery/Cooldown
Twsiting Lat Stretch
Calf Stretch
Hamstring Stretch

Bonus Work
50-40-30-20-10
Calories Assault Bike, resting 1:1

Friday

Strength
Front Squat
7-7-7-7

Metcon
20-10 reps for time of:
Front Squat, 135/95
Push Jerk, 135/95

Aim
Physical – Strength Endurance
Mental – Discomfort/Self Talk

Recovery/Cooldown
Couch Stretch

Bonus Work
5 Rounds for time
50′ Handstand Walk
100′ D-Ball Walk

Saturday

Metcon
AMRAP 16
8 Deadlifts 140Kg
8 Right Arm Overhead Lunges 22.5/15Kg (Regionals Style)
8 Left Arm Overhead Lunges 22.5/15Kg (Regionals Style)

Aim
Physical – Strength
Mental – Focus

Recovery/Cooldown
Straddle Stretch

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