HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 17 Sep – 22 Sep (Best Fitness in Sandyford)

Monday
Warm Up
AMRAP 10
1 Turkish Sit Up to Hip Bridge
2 Wall Walks
3 Candlestick Rolls
4 Hollow Arches/Hips to Bar

Structure
1A) Sled March
3 x 50′
1B) Alternating Kettlebell Carries
3 x 50′ each arm

2A) Sled Stiff Leg Bear Crawl
3 x 50′
2B) Strict Pull Ups/Rope Climb/Peg Board Ascents
3 x 8-12 or 2 or 1
*Pick the appropriate skill to work on for you

Aim
Physical – Joint Health/Core Strength
Mental – Humility

Recovery/Cooldown
Shoulder Extension Stretch

Bonus Work
Assault Bike Intervals

8 x 10s on/20 off
-rest 4 minutes
8 x 10s on/20 off

Tuesday
Weightlifting
Build to a 1RM Squat Clean

Metcon
AMRAP 8
Squat Cleans at 80% of your 1RM

Aim
Physical – Strength/”Battery” Recovery
Mental – Belief

Recovery
Couch Stretch

Bonus Work
21-15-9
Strict Pull Ups
100′ Handstand Walk between rounds

Wednesday
Metcon
3 Rounds
400m Run
18 Toes to bar
15 Handstand Push Ups
12 Kettlebell Swings 32/24Kg

Aim
Physical – Endurance
Mental – Grit

Recovery/Cooldown
Capsule Stretch

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

Thursday
Metcon
2012 Regionals Event 4
For time:
50 Back squats 60/40Kg
40 Pull-ups
30 Shoulder-to-overhead 60/40Kg
50 Front squats 40/30Kg
40 Pull-ups
30 Shoulder-to-overhead 40/30Kg
50 Overhead squats 30/20Kg
40 Pull-ups
30 Shoulder-to-overhead 30/20Kg

Aim
Physical – Endurance/Blood Flushing
Mental – Positivity

Recovery/Cooldown
Pigeon Stretch

Friday
Metcon
“Lace Up”
AMRAP 13:
60 Dumbbell Snatches 22.5/15Kg
50 Wallballs
40/30 Calorie Row
30 Burpee Box Jump Overs 24/20″

Aim
Physical – Lactate Threshold
Mental – Enthusiasm

Recovery/Cooldown
Underneath Stretch
Diamond Frog Stretch

Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe

Saturday
Metcon
11.1/14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
15 Power Snatches 35/25Kg

Aim
Physical – Skill
Mental – Patience

Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch

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