HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 20-24 December

Monday
Metcon
“The Standard”
30 Clean & Jerks 61/43Kg
30 Muscle Ups
30 Snatches 61/43Kg

Aim
Shoulder & Lower Back Endurance

Mobility
Capsule Stretch

Tuesday
“Naughty and Nice”
Strength
Max out any lift of your choosing

Conditioning
Alernating for 16 Minutes
Minute 1 – 40 seconds of your least favourite Erg
Minute 2 – 40 seconds of your least favourite gymnastic movement

Aim
Some of what you want, some of what you need.

Mobility
Coach’s Choice

Wednesday
Metcon
“Shoot The Glass”
AMRAP 16
12 Dumbbell Single Leg Box Step Ups
12 Man Makers

Aim
Core Strength, Muscle Balance, Positivity

Mobility
Bretzel Stretch

Thursday
Metcon
“Sgt Al Powell”
4 minute window
16 Pistols
12 Power Snatches 50/35Kg
8 Bar Facing Burpees
AMRAP Pull Ups
-Rest 2 minutes-
Repeat with a round of Chest to Bar Pull Ups, and a Round of Bar Muscle Ups

Aim
Sprint Pace & Recovery

Mobility
Shoulder Extension Stretch

Friday
Metcon
“Buddy The Elf!”
In teams of 3
AMRAP 30
100′ sled bear crawl
10 sandbag cleans
1 Rope climb

Aim
Fun!

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