HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 15 May – 20 May

Monday

Strength
Box Step Ups (Front Rack)
4 x 12 steps

Metcon
5 Rounds
400m Run
15 Ring Rows
15 Abmat Sit Ups

Bonus Work
4 x 50′ Yoke Walks

Tuesday

Skills
Hang Snatch

Metcon
3 Rounds
21 Wall Balls
15 Pull Ups
9 Clean & Jerks 50/35Kg

Bonus Work
4 Rounds of
30 seconds “Handstand Bracing”
-15 seconds rest-
30 seconds Handstand Hold against Wall
-15 seconds rest-

Wednesday

Strength
Overhead Lunges
4 sets of 12 steps
take the weight from the floor

CardiBrace
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Calorie Bike
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max L-Sit Hold
-30 seconds rest-

Bonus Work
“100%”
40 Box Jump Overs
20 Stone Over Shoulders 60/40Kg
-5 minute cap-

Thursday

Metcon/Lifting
10 Bar Facing Burpees
10 Cleans at 50%
12 Bar Facing Burpees
8 Cleans at 60%
14 Bar Facing Burpees
6 Cleans at 70%
16 Bar Facing Burpees
4 Cleans at 80%
18 Bar Facing Burpees
2 Cleans at 90%

Metcon
21-15-9
Box Jumps 32/24″
Chin Ups

Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest

Friday

Skills
Power Snatch
Build to a heavy single

Metcon
800m Run
50 Strict Ring Dips
800m Run

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank

Saturday

Skills
Skin The Cat
Happy Birthday
3 Rounds
21 Burpees
15 Thrusters 20/15Kg
9 Toes to Bar

Bonus Work
Party from 7pm!!!!

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