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Workouts 19 February- 24 February (The Open is Here!!)

Monday

Metcon
Heavy 17.5
10 Rounds for time
9 Thrusters 61/43Kg
35 Double Unders

Aim
Physical – Strength Endurance
Mental – Self Tallk

Cool Down
Calf Stretch
Hanging Lat Stretch

Bonus Work
4 x 50′ Sled Pull
4 x 50′ Overhead Yoke Walk

Tuesday

Metcon
In a 3 Minute Window
40 Wall Balls
20 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
-Rest One Minute-
In a 3 Minute Window
30 Wall Balls
15 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
20 Wall Balls
10 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time
In a 3 Minute Window
10 Wall Balls
5 Power Cleans 61/43Kg
Max Muscle Ups in the remaining time

Aim
Stimulus – Race Pace/Redline
Mental – Resilience

Recovery/Cooldown
Shoulder Extension Stretch
Couch Stretch

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Wednesday

Metcon
AMRAP 10
30 Toes to Bar
20 Lateral Burpees over Dumbbell
10 Dumbbell Squat Snatches 22.5/15Kg

Aim
Physical – Core Stability/Endurance
Mental – Challenging Movement

Recovery/Cooldown
Diamond Frog
Butterfly Stretch

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

Thursday

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

Stimulus – TEST
*Please note that class may run over an hour, if you need to finish in the hour we will accomodate you.

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

Friday

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

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

Stimulus – Strength

Saturday
18.1

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