HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 12 September – 17 September

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Monday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Snatch
1 from power position
1 from hang (above knee)
1 from floor
*Hold on for power position/floor, drop and reset for hang

Metcon
7 Rounds
7 Burpee Toes to Bar
21 Double Unders

Mobility
Standing Calf Stretch – 2 Mins per side
Breathing Lat Stretch – 2 x 5 Breathes per side

Bonus Work
50 Calories on Assault Bike


Tuesday
Gymnastics/Connectivity
4 Rounds
Max Strict Pull Ups
Max Kipping Pull Ups
Max Effort Hanging
-rest 60 seconds exactly-

Strength
Thruster
5-5-5-5-5

Metcon
800m Run
30 Strict Handstand Push Ups
800m Run

Mobility
Couch Stretch – 2 Mins per side
Wrist/Forearm Stretch – build up to 2 Mins

Bonus Work
Pendlay Rows
5-5-5-5-5


Wednesday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Toes to Bar
Max Effort Kipping Toes to Bar
Max Effort Hanging
-rest 60 seconds exactly-

Skils
Pause Jerks
3-3-3-3-3
*3 second pause in dip, 3 second pause in catch

Metcon
4 Rounds
28 Pistols
15 Power Cleans 52/36Kg
Compare to May 14th

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


Thursday
Strength
Overhead Squat
5-5-5-5-5
*Ideally first rep is a snatch balance

Metcon
800m Run
30 Muscle Ups
800m Run

Mobility
Banded External Rotation Stretch – 2 Mins per side


Friday
Gymnastics/Connectivity
5 Complexes of
Toes to Bar
Chest to Bar
Bar Muscle Ups
*Start with 3/2/1. If successful move to 4/3/2, then 5/4/3, etc.
**5 sets of leg raises/toes to bar with 60 seconds rest

Metcon
5 Rounds
10 Power Snatches 45/30Kg
10 Bar Facing Burpees
*12 Minute Cap
*Scale so you can complete the Power Snatches as TnG x 5 or Unbroken.

Friday Four Hundreds!
6 x 400m Runs
2 Minutes rest between efforts

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


Saturday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Handstand Push Ups
Max Effort Kipping Handstand Push Ups
Max Effort Handstand Hold
*rest exactly 60 seconds

Skills
Max Out Any Lift of Your Choosing

Metcon
16.2 “Kinda”
25 Toes to Bar
50 Double Unders
15 Cleans 61/43Kg
25 Toes to Bar
50 Double Unders
13 Cleans 83/52Kg
25 Toes to Bar
50 Double Unders
11 Cleans 102/65Kg
-18 Minute Cap-

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