HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 16 April – 21 April (You’re Capable of More Than You Think)

Monday
Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round

Aim
Physical – Personal Improvement
Mental – Enthusiasm

Core
4 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Recovery/Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Tuesday
Metcon
8 x 400m Run
-rest two minutes between efforts-

Aim
Physical – Running Pacing
Mental – Breathing focus

Recovery/Cooldown
Banded Hamstring Stretch
Calf Stretch

Bonus Work
A) 4 x 12 Kettlebell Bench Press
B) 4 x 12 Lat Pull Downs

Wednesday
SLED & GYMNASTICS DAY
1A) Seated Sled Drag
1B) Strict Handstand Push Ups 12-20

2A) Stiff Leg Sled Bear Crawl
2B) Strict Chest to Bar Pull Ups 12-20

Aim
Physical – Strength
Mental – Virtuosity

Recovery/Cooldown
Twisting Lat Stretch
Piegon Stretch

Bonus Work
“Assault Lunge”
40/30 Cal Assault Bike
100′ Overhead Walking Lunge 35/25Kg

Thursday
Metcon
1 Strict Toes to Bar
1 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
2 Strict Toes to Bar
2 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
3 Strict Toes to Bar
3 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
4 Strict Toes to Bar
4 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
5 Strict Toes to Bar
5 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
5 Strict Toes to Bar
5 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
6 Strict Toes to Bar
6 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
7 Strict Toes to Bar
7 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
8 Strict Toes to Bar
8 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
9 Strict Toes to Bar
9 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
10 Strict Toes to Bar
10 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
11 Strict Toes to Bar
11 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders
12 Strict Toes to Bar
12 Kettlbell Deadlifts and 50′ Walk
20 Unbroken Double Unders

Aim
Physical – Grip/Core Endurance
Mental – Precision

Core
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Recovery/Cooldown
Sealrocks
Rollovers

Friday
Metcon
100 Wall Balls
100 Dumbbell Snatches 22.5/15Kg

Aim
Physical – Muscular Endurance
Mental – Persistence

Recovery/Cooldown
Thoracic Wall Ball Stretch
Couch Stretch

Bonus Work
4 x 50′ Overhead Yoke Walk

Saturday
Metcon
“Spicy Meatballs”
9-7-5:
Power Snatch 61/43Kg
Bar Facing Burpee
-rest 1 min-
10-8-6:
Power Snatch 52/38Kg
Bar Facing Burpee
11-9-7:
Power Snatch 48/34Kg
Bar Facing Burpee

Aim
Physical – Race Pace/Recovery
Mental – Resilience

Recovery/Cooldown
Straddle Stretch

Bonus Work

Accumulate 5 Minutes in an L-Sit

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