HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 13 June – 18 June

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Monday
Gymnastics/Connectivity
10 Minutes Handstand Practice with Partner

Metcon/Weightlifting
30 Minutes
100 Double Unders
75 Wall Balls
50 Chest to Bar Pull Ups
25 Handstand Push Ups
1RM Snatch in remaining time

Mobility
Couch Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side


Tuesday
Gymnastics/Connectivity
8 Rounds
20 seconds hollow
10 seconds restMetcon
1200m Run
63 Deadlifts 60/40KG
36 Push Ups
800m Run
42 Deadlifts
24 Push Ups
400m Run
21 Deadlifts
12 Push Ups

Strength 4/6
Front Squat
Build up to a heavy single

Mobility
Standing calf stretch – 2 mins per side
Banded Hamstring Stretch – 2 mins per side


Wednesday
Metcon
AMRAP 18
5 Muscle Ups
10 Kettlebell Snatches 32/24Kg
20 PistolsSkills
As a complex
1 Hang Clean
2 Front Squats
1 Touch N Go Clean
2 Split Jerks

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

Bonus Work
3 Rounds
500m Row
100′ Handstand Walk


Thursday
Strength
Floor Press
5-5-5-5-5Metcon
21-15-9
Thrusters 43/29Kg
Power Snatch 43/29Kg

Gymnastics/Connectivity
4 Rounds
1 Rope Climb
5 Attempts at Freestanding Handstand

Mobility
Foam roll lats – 2 mins per side
Banded External Rotation Stretch – 2 Mins per side

Friday
Tabata Wall Balls
8 Rounds
20 Seconds Wall Balls
10 Seconds Rest

Strength 4/6
Back Squat
Build up to a heavy single
*10 Minute Clock Starts Immediately after the Tabata Wall Balls

Friday Four Hundreds 1/4
4 x 400m Run
Rest 2 Minutes Between Efforts

Mobility
Standing Calf Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
A) 5 x 3-5 Weighted Chin Ups
B) 5 x ME Strict Handstand Push Ups


Saturday
Gymnastics/Connectivity
30′ Inch Worm with 5 breath hold each holdSkills
Hang Power Clean
Build up to a heavy single

Metcon
Elisabeth
21-15-9
Cleans 61/43Kg
Ring Dips

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