HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 19 December – 24 December

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Monday
Strength
A) Overhead Lunges
4 sets of 12 Steps
Take the weight from the floor.
B) Supine Bent Over Rows
4 x 10

Metcon
“Double DT”
10 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
*30 Minute Cap
**Pick weight you can do 6 unbroken push jerks on

Mobility
Couch Stretch – 2 Mins per side
Banded External rotation Stretch – 2 Mins per side

Bonus Work
3 x 10 Back Extensions

EMOM 10
15-30 seconds hollow hold


Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position

Strength
Back Squats
5 x 5 @ 90% of 5RM

Gymnastics Conditioning Test
2 Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU

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

Bonus Work
10 Minutes Rowing at 20s/m


Wednesday
Gymnastics/Connectivity
4 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Skills
Snatch Complex
Power Snatch-Hang Snatch-Full Snatch
*Hold onto bar but not touch and go. Guide it down, reset snatch and go.

Metcon
From 0:00-2:00
2 Rounds
2 Burpees
2 Wall Balls (8)
From 2:00-4:00
2 Rounds
4 Burpees
4 Wall Balls (24)
From 4:00-6:00
2 Rounds
6 Burpees
6 Wall Balls (48)
Etc. Following the same pattern until you are unable to complete both rounds
Finish the 8s = 80 reps
Finish the 10s = 120 reps
Finish the 12s = 168 reps

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

Bonus Work
40 Toes to Bar
50 Double Unders
30 Toes to Bar
50 Double Unders
20 Toes to Bar
50 Double Unders
10 Toes to Bar
50 Double Unders


Thursday
Skills
Every 2 Minutes x 8
2 Clean & Jerks
*Suggested Rep Scheme 80-90%

Metcon
“Amanda”
9-7-5
Muslce Ups
Snatches 61/43Kg

Mobility
Foam Roll Lats – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
A) Bench Press
5-5-5-5-5
B) Suitcase Carry w/ Barbell
50′ each arm


Friday
Gymnastics/Connectivity
5 Minutes Overhead Kettlebell Walk
*Swap every 30 seconds
*If you can, invert the kettlebell

Strength
Pistols
4 x 8 each leg

Metcon
“16.3”
AMRAP 7
10 Power Snatches 34/25Kg
3 Bar Muscle Ups

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

Bonus Work
21-15-9
Assault Bike
Bar Facing Burpees
*SPRINT!


Saturday
“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.

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

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