HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 15 October- 20 October (Yay Fitness!)

Monday

Metcon
WZAOC 4
16 minute AMRAP
Devil Press 22.5/15Kg
Alt. DB Step-ups (24, 20in) 2/2, 4/4, 6/6, 8/8, 10/10, etc
2/2, 4/4, 6/6, 8/8, 10/10, etc

Stimulus
Test

Recovery/Cooldown
Couch Stretch

Bonus Work
EMOM 10
Hanging L-Sits
*record shortest time

Tuesday

Metcon
2 Rounds
1 Min Cal Bike
1 Min Handstand Push ups
1 Min Cleans 80/50Kg
1 Min Rest
1 Min Cal Row
1 Min Bar Facing Burpees
1 Min Chest to Bar
1 Minute Rest

Stimulus
Physical – Blood Flushing, Grip Strength Under Fatigue
Mental – Staying Present

Recovery
Pigeon Stretch

Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Wednesday

Metcon
AMRAP 16
8 Strict Toes to Bar
12 Strict Ring Dips
16 Kettlebell Snatches 32/24Kg

Aim
Physical – Muscular Endurance
Mental – Virtuosity

Recovery/Cooldown
Underneath Stretch
Shoulder Extension Stretch

Bonus Work
4 Minutes Rowing at 20 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 22 strokes/minute
-rest 2 minutes-
4 Minutes Rowing at 24 strokes/minute

Thursday

Metcon
Heavy Fran
21-15-9
Thrusters 61/43Kg
Chest to Bar Pull Ups

Aim
Physical – Strength Endurance
Mental – Pacing/Strategy

Recovery/Cooldown
Elevated Cat Stretch

Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time

Friday

Metcon
5 Rounds
50 Double Unders
10 Deadlifts 125/85Kg

Aim
Physical – Breathing & Bracing
Mental – Positivity

Recovery/Cooldown
Banded Hamstring Stretch

Bonus Work
2 Minutes Right Side Plank
1 Minute Rest
2 Minutes Left Side Plank

Saturday

1A) Sled Pulls
3 x 25′
1B) Wall Walk into HS Walk
3 x Max Distance

2A) Sled Bear Crawl (Stiff Legged)
3 x 50′
2B) Farmer’s Carries
3 x 100′

AIm
Physical – Health
Mental – Enjoyment

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
21-15-9-15-21
Calorie Row
Calorie Assault Bike

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