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Workouts 13 March – 18 March

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Monday
Skills
Snatch High Pull-Hang Power Snatch-Hang Snatch
Build up to a heavy single

Metcon
55 Handstand Push Ups
55 Cal Row
55 Wall Balls
55 Deadlifts 102/70Kg
*18 Minute Time Cap

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

Bonus Core
EMOM 10
15-30 seconds hollow hold
*Score is the shortest time you spend in the hollow

Tuesday
Strength
Hatch Week 10
Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Metcon
4 Rounds
8 Left side Ring Rows
8 Right side Ring Rows
Left Hand Turkish Get Up
8 Left Hand Overhead Walking Lunge Steps
8 Burpees
Right Hand Turkish Get Up
8 Right Hand Overhead Walking Lunge Steps

Mobility
Pigeon Stretch – 2 MIns per side
Wrist/Forearm Stretch – 2 Mins

Bonus Core
30 Hollow/Arch Rolls

Bonus Work
30 Seconds Assault Bike
3 Minutes rest
*You need the full three minutes

Wednesday
Skills
Push Press-Push Jerk-Split Jerk
Build up to a heavy single

Metcon
8 Rounds
1 Sled Drag (50′)
Max Effort Strict Handstand Push Ups
*Rest 60 seconds between rounds

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

Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest

Bonus Work
12 Minutes Max Distance Row
(Stroke rate cannot exceed 28 s/m)

Thursday
Strength
Week 4/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk

Metcon
10,9,8…3,2,1
Dumbbell Thrusters
Strict Toes to Bar

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

Bonus Core
5 Max Effort D-Ball Holds
*Hold at stomach, hands cannot touch each other

Friday
Strength
Back Squat
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Metcon
4 Rounds
400m Run
15 Burpee Box Jump Overs

Mobility
Pigeon Stretch – 2 Mins per side
Standing Calf Stretch – 2 MIns per side

Bonus Work
3 Sled Pulls
3 Overhead Yoke Walks

Saturday
17.4

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

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