HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 19th June – 24th June

Monday
Skills
Handstand Practice
4 Rounds
1 Minute Hold
-30 seconds rest)
30 seconds weighted shoulder extension

Metcon
1600m Run
30 Wall Balls
30 Lateral Box Jumps
30 Kettlebell Snatches 24/16Kg
30 Burpees

Mobility
External Shoulder Rotation Stretch – 2 Mins per side
Bully Strech – 2 Mins per side

Bonus Core
8 Rounds
30 seconds right side plank
30 seconds rest
30 seconds left side plank
30 seconds rest

Bonus Work
5 Rounds
15 Calorie Row
50′ Handstand Walk

 

Tuesday
Metcon
3 Rounds
50 Double Unders
25 Dumbbell Thrusters 15/10Kg
15 Handstand Push Ups
5 Squat Cleans 93/67Kg
Mobility
Couch Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Core
8 Rounds
20 seconds hollow
20 seconds arch
(no rest)

Bonus Work
12 Minutes Max Calories Assault Bike

 

Wednesday
Metcon
2 Rounds
21 Overhead Squats 35/20Kg
21 Chest to Bar Pull Ups
21 Power Snatch 35/20Kg
21 Bar Facing Burpees

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

Bonus Core
5 x 6-30 Russian Twists

Bonus Work
Bench Press
5 x 10
*Use Dumbbells

 

Thursday
Strength
3 Rounds
Sled Bear Crawl
Weighted Chin Ups (8 reps)

3 Rounds
Sled Drag
8 Half Kneeling Press into 25′ walk

Bonus Metcon
AMRAP 9
9 Calorie Assault Bike
6 Stone Over Shoulder
3 Rope Climbs

Stretchey Stuff…

 

Friday
Metcon
30 Burpee Muscle Ups

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

 

Saturday
Metcon
“Fight Gone Bad!”
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)

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

Bonus Work
11.4
AMRAP 10
60 Bar Facing Burpees
30 Overhead Squats 55/40Kg
10 Muscle Ups

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