HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 18 December – 23 December

Monday
Metcon
AMRAP 5
50 Wall Ball Buy In
9 Hang Power Cleans 50/35Kg
9 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
35 Wall Ball Buy In
6 Hang Power Cleans 60/40Kg
6 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
20 Wall Ball Buy In
3 Hang Power Cleans 70/45Kg
3 Lateral Burpees Over Bar

Stimulus – Speed/Recovery

Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions

Tuesday
Metcon
AMRAP 11
35 Double Unders
11 Power Snatch 35/20Kg
35 Double Unders
11 Thrusters 35/20Kg

Stimulus – Lactate Threshold/Mental Fortitude

Bonus Work
4 Rounds
50′ Suitcase Walk (Each Arm)
8-12 Straight Leg Raises on Stall Bars

Wednesday
Strength/Gymnastics
4 Rounds
Sled Day
Bear Crawls with Sled
Rope Climbs (2)

4 Rounds
Sled Pulls
Ring Push Ups (8-12)

Stimulus – Strength

Bonus Work
4 Rounds
Every 5 Minutes
1K Assault Bike

Thursday
Metcon/Strength
In a 20 Minute Window
2K Row
1RM Back Squat in the Remaining Time

Stimulus – TEST

Bonus Work
6 Rounds
30 seconds right side plank
15 seconds rest
30 seconds left side plank
15 seconds rest

Friday
Metcon
Every 5 Minutes for 5 Rounds
7 Calorie Assault Bike
5 Toes to Bar
3 Power Clean & Push Jerks 50/35Kg

Stimulus – Racing

Bonus Work
EMOM 10
Max Effort D-Ball Hold
*Stop after 30 seconds

Saturday
One big class 9am-11am!
Warm Up
DODGEBALL

“The 12 Days of Outlaw”

*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 C&J, then 1 C&J + 2 MU, then 1 C&J + 2 MU + 3 Box Jumps, etc. The WOD is complete when the 12 Front Squats are completed.

1 Clean & Jerk @ 102/70Kg
2 Muscle-Ups
3 Box Jumps 36/30″
4 Hang Squat Snatch @ 52/35Kg
5 Bar Facing Burpees
6 Push Press @ 52/35Kg
7 Pistols (alternating)
8 T2B
9 Wall Ball 20/14lbs
10 C2B Pullups
11 HSPU
12 Front Squats @ 102/70Kg (no racks)

For time. 60 minute cap.

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