HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 13 July – 18 July

Monday
Metcon
21-15-9
Deadlifts 100/70Kg
Overhead Squats 60/35Kg

Time Cap: 16 Minutes
Benefit: Increased Core Strength/Endurance

Mobility
Bretzel Stretch

Tuesday
Strength/Core
5 Rounds:
Max Floor Press in 30 seconds
-30 seconds rest-
Front Support: 30 seconds
-30 seconds rest-
Back Support: 30 seconds
-30 seconds rest-
Max Ring Rows in 30 seconds
-30 seconds rest-
Right Side Plank: 30 seconds
-30 seconds rest-
Right Side Plank: 30 seconds
-30 seconds rest-

Wednesday
Strength
Alt EMOM 21
1) Push Jerk x 2
2) Strict Toes to Bar
3) Rest

Core
Tabata Hollow/Arches

Mobility
Capsule Stretch

Thursday
Metcon
AMRAP 12
Dumbbell Snatch
Pistols

Benefit: Single Side Balance

Mobility
Couch Stretch

Friday
Strength/Conditioning
Alt EMOM 32
1) Max Strict Chin Ups
2) Overhead Lunges (Heavy KB)
3) Max Double Unders
4) Rest

Mobility
Pigeon Stretch

Saturday
Metcon
AMRAP 12
3 Squat Cleans 80/50Kg
6 Box Handstand Push Ups

Benefit: Increase Leg Strength & Shoulder Endurance

Mobility
Shoulder Stretch on Box

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