HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 14 November – 19 November

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Monday
Gymnastics/Connectivity
3 Rounds
1 Minute Muscle Ups
1 Minute Strict Handstand Push Ups

Skills
Pause Snatch
Pause in the hang

Metcon
5 Rounds
10 Kettlebell Swings 32/24Kg
20 Ring Rows
40 Double Unders

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

Bonus Work
50-40-30-20-10
Calorie Row
*Rest 1:1


Tuesday
Gymnastics/Connectivity
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Strength
Back Squat
5 x 5 @ 85% 5RM
*rest 2 minutes

Metcon
50 Bar Facing Burpees
40 Toes to Bar
30 Power Snatches 61/43Kg
20 Ring Muscle Ups
*22 Minute Cap

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


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

Skills
Hang Clean & Split Jerk
Build up to a heavy single

Metcon
27-21-15-9
Handstand Push Ups
Deadlifts 102/70Kg
*18 Minute Cap

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

Bonus Work
3 Rounds
1 Minute Toes to Bar
1 Minute Strict Chin Ups


Thursday
Gymnastics/Connectivity
5 Minutes “Inverted Front Rack” Kettlebell Carry
*Swap every 30 seconds

Strength
Unstable Carries
4 x 50′ walks
Front Rack Position

Metcon
21 Thrusters 45/30Kg
21 Pull Ups
15 Thrusters
15 Chest to Bar Pull Ups
9 Thrusters 75/50Kg
9 Bar Muscle Ups

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

Bonus Work

7 Minute Ladder
3 Calorie Row
3 Burpees
6 Calorie Row
6 Burpees
9/9, 12/12, 15/15…


Friday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position

Strength
Back Squat
3 x 10 @ 80% of 10RM
*Rest 2 Minutes

Metcon
As Far As Possible in 17 Minutes
40 Wall Balls
30 Power Cleans 60/40Kg
30 Wall Balls
30 Power Cleans 80/50Kg
20 Wall Balls
30 Power Cleans 100/60Kg
10 Wall Balls
As Many Power Cleans at 120/70Kg

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

Bonus Work
A) Single Arm Bench Press
5 x 8
B) Kneeling Bench Row
5 x 12


Saturday
10 Minutes to Establish a 1RM Hang Power Snatch
-straight into-
10 Minutes to Establish a 1RM Hang Power Clean

Sled Saturday!!!

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