HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 17 April – 22 April

Monday
Gymnastics/Connectivity
Skin The Cat

Metcon
400m Run
15 Power Snatches 61/43Kg
400m Run
15 Full Snatches 61/43Kg
400m Run
15 Power Cleans 61/43Kg
400m Run
15 Full Cleans 61/43Kg

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

Bonus Core
EMOM 10
Hanging L-Sits
*Score as lowest hang time

Tuesday
Strength
Front Rack Lunges
4 sets of 12 steps
take the weight from the floor

Metcon
5 Rounds
1 Minute Max Cal Assault Bike
1 Minute Max Strict Handstand Push Ups
1 Minute Rest

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

Bonus Core
5 Rounds
3-15 GHD Sit Ups
3-15 GHD Back Extensions

Bonus Work
AMRAP 10
Legless Rope Climbs

Wednesday
Skills
Snatch-Snatch Balance-Overhead Squat
Build up to a heavy technical single of the complex

Strength
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Handstand Hold Practice
-30 seconds rest-
C) 1 Minute Max Effort L-Sits
-30 seconds rest-
D) 1 Minute Overhead Carry
-30 seconds rest-

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat 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
100 Burpees

Thursday
Metcon
10, 9, 8, …3, 2, 1
Strict Muscle Ups
Front Squats 102/70Kg

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

Friday
Skills
Paused Jerks
3 count pause in dip, 3 count pause in catch

Metcon
800m Run
50 Kettlebell Snatches 32/24Kg
50 Burpee Box Jump Overs*
800m Run
*40 at 12″/8″, 10 at 24″/16″

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

Bonus Core
6 Rounds
20 seconds hollow
20 seconds arch
20 seconds rest

Saturday
Strength
Box Step Ups (Bar on Back)

Metcon
AMRAP 12
12 Dumbbell Snatches
60 Double Unders

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

Bonus Work
4 x 50′ Yoke Walks

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