HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 12 July – 17 July

Monday

Metcon
“AGOQ 21.3”
75 Power Cleans 61/43Kg
300 Double Unders

Mobility
Underneath Stretch
Dog Down

Tuesday

Strength
Back Squat
1RM

Conditioning
Run 1 Mile

Mobility
Pigeon Stretch

Wednesday
Strength
Push Press
3-3-3-3-3

Conditioning
AMRAP 14
7 Dumbbell Push Presses
14 Toes to Bar

Mobility
Capsule Stretch

Thursday
Metcon
“Passive Aggressive”
3 Minutes
30/20 Calorie Row
Max Wall Balls
-rest 1 minute-
3 Minutes
30/20 Calorie Row
Max Wall Balls

-rest 3 minutes-

3 Minutes
25/17 Calorie Ski
Max Strict Pull Ups
-rest 1 minute-
3 Minutes
25/17 Calorie Ski
Max Strict Pull Ups

-rest 3 minutes-

3 Minutes
20/15 Calorie Bike
Max Dumbbbell Box Step Overs
-rest 1 minute-
3 Minutes
20/15 Calorie Bike
Max Dumbbbell Box Step Overs

Mobility
Quad Stretch

Friday
“Gangsta Diane”
600m Run
21 Deadlifts 100/70Kg
21 Handstand Push Ups
400m Run
15 Deadlifts
15 Handstand Push Ups
200m Run
9 Deadlifts
9 Handstand Push Ups

Mobility
Box Shoulder Stretch
Straddle Stretch

Saturday
Strength/Cardio
30 Minutes (15 sets)
In 60 seconds perform 6 Bar Facing Burpees followed by 1 Power Snatch

  • – rest 60 seconds-

Mobility
Bretzel

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