HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 16 January – 21 January

By: 0

Monday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb
50′ Handstand Walk

Skills
Max Touch N Go Power Snatches at 50/60/70/80/90%
Rest 2 Minutes between efforts

Metcon
3 Rounds
20 Pistols
20 Toes to Bar

Mobility
Couch Stretch – 2 Mins per side
Wrist/forearm stretching – 2 Rounds

Bonus Core
3 x 12 GHD Sit Ups
3 x 12 GHD Back Extensions

Bonus Work
3 Sled Pulls
3 Overhead Yoke Carries, 50′


Tuesday
Strength
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 70%
2 x 5 @ 75%

Metcon
AMRAP 9
9 Ring Rows
3 Wall Walks

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

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

Bonus Work
AMRAP 9
3 Calories Assault Bike
3 Power Snatches 61/43Kg
6 Calories Assault Bike
6 Power Snatches 61/43Kg
9/9, 12/12, 15/15


Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 50/60/70/80/90%
Rest 2 Minutes between effortsMetcon
5 Rounds
15 Chest to Bar Pull Ups
15 Box Jump Overs
15 Handstand Push Ups

Mobility
Stading Calf Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Core
5 Rounds
30 Seconds Weighted Plank
30 Seconds Rest

Bonus Work
5K Row


Thursday
Strength
A) Strict Press
4 x 5 @ 80%
B) Strict Handstand Push Ups
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each armMetcon
7 Rounds
9 Power Snatches 43/29Kg
15 Wall Balls
21 Double Unders

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

Bonus Core
4 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest


Friday
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%Metcon
15-12-9-6
Chest to Bar Pull Ups
Kettlebell Snatches 24/16Kg

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

Bonus Work
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk


Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both liftsMetcon
12-9-6-3
Thrusters 43/29Kg
Bar Facing Burpee

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

Bonus Work
Mini Muprh
400m
20 Pull Ups
40 Push Ups
60 Air Squat
400m Run
*Wear weightvest

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