HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 17 Jul – 22 Jul

Monday
Metcon
“Rich”
For time:
13 squat snatches, 70/47Kg
Then, 10 rounds of:
10 pull-ups
100-meter sprint
Then, 13 squat cleans, 70/47Kg

Bonus Core
Weighted Plank
6 Rounds
30 seconds on/30 seconds off

Bonus Work
Every 4 minutes x 4
15 seconds assault bike

Tuesday
Strength
4 x 50′ Suitcase Carry Each Arm (Barbell)

Metcon
AMRAP 4
21 Wall Balls
21 Burpees
-rest 4 minutes-
AMRAP 4
15 Wall Balls
15 Kettlebell Swings 24/16Kg
-rest 4 minutes-
AMRAP 4
9 Wall Balls
9 Abmat Sit Ups

Bonus Work
6 Rounds
600m Run
Yoke Carry 172/136Kg

Wednesday
Metcon
150 Double Unders
21 Strict Handstand Push Up
21 Power Snatches 50/35Kg
100 Double Unders
15 Strict Handstand Push Ups
15 Power Snatches 60/40Kg
50 Double Unders
9 Strict Handstand Push Ups
9 Power Snatches 70/45Kg

Bonus Core
30 Hollow/Arch Rolls

Bonus Work
Row 2,000 meters
50 One-legged squats, alternating
30 Hang cleans 102/70Kg)

Thursday
Skills
Turkish Get Up

Metcon
Cindy
AMRAP 20
5 Pull Ups
10 Push Ups
15 Air Squats

Bonus Work
7 Minute Ladder
3 Stone Over Shoulder
12 Toes to Bar
6 Stone Over Shoulder
12 Toes to Bar
9 Stone Over Shoulder
12 Toes to Bar…

Friday
Skills
Strict Press-Push Press-Push Jerk
1-1-1-1-1-1-1

Metcon
Friday Four Hundreds!!!!!!
4 x 400m Runs
*2 minutes rest in between efforts

Saturday
Macho Man
EMOM for as Long as Possible
3 Power Cleans (84/61Kg)
3 Front Squats (84/61Kg)
3 Jerks (84/61Kg)

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