HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 12 Nov – 17 Nov (Complete Fitness)

Monday
Metcon
27-21-15-9
Cleans 60/40Kg
Bar Facing Burpees

Aim
Physical – “Sustained” Redzone Pace
Mental – Grit

Cooldown
Bretzel Stretch

Bonus Work
Every 30 seconds x 20 (10 Minutes)
L-Sit
*Record Shortest Time

Tuesday
Metcon
AMRAP 8
Strict Chest to Bar Pull Ups
*every time you break 40 double unders
-rest 8 minutes
AMRAP 8
Strict Handstand Push Ups
*every time you break 10 Kettlebell Snatches

Aim
Physical – Muscular Endurance
Mental – Humility

Cooldown
Capsule Stretch

Bonus Work
Yoke Walk
4 x 50′

Wedneday
Metcon
4 Rounds
1 Minute Calorie Row
1 Minute Man Makers
1 Minute Toes to Bar
1 Minute Rest

Aim
Physical – Cardio/Core
Mental – Effort AND Precision

Cooldown
Shoulder Extension Stretch

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

Thursday
Metcon
21-15-9
Overhead Squats 61/43Kg
Box Jumps 32/24″

Aim
Physical – Midline Stability
Mental – Focus

Cooldown
Pigeon Stretch

Bonus Work
3 Pegboard Ascents

Friday
Structure
3 Rounds
50′ Stiff Legged Bear Crawl with Sled
50′ Handstand Walk

3 Rounds
21/15 Calorie Bike
1 Sled Rope Pull (Anyway)

Aim
Physical – Joint Health/Grunt Work
Mental – Concentration/Redzone

Recovery/Cooldown
Straddle Stretch

Bonus Work
3 Rounds (not for time)
100′ Farmers Carry
12-20 Stall Bar Leg Raises

Saturday
Metcon
9-7-5 reps:
Bar Muscle Ups
Push Jerks 84/61Kg

Aim
Physical – Skill/Strength
Mental – Virtuosity

Recovery/Cooldown
Underneath Stretch

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