HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 21 November – 26 November

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Monday
Strength
Overhead Lunges
4 sets of 12 Steps
Take the weight from the floor.

Metcon
Briggsy-Lite
AMRAP 30
1 Muscle Up
2 Snatches at 50%
3 Burpees

Bonus Work
4 Minutes Calories Assault Bike
-4 Minutes rest-
8 Rounds
20 seconds on/10 seconds off
-4 Minutes rest-
4 Minutes Calories Assault Bike


Tuesday
Gymnastics/Connectivity
5 Minutes Suitcase Kettlebell Carry
*Swap every 30 seconds

Strength
Back Squat
5 x 5 @ 90% 5RM
*rest 2 minutes

Metcon
2016 Masters Qualifier Event 3
AMRAP 15:
55 Double Unders
15 Chest to Bar Pull Ups
5 Hang Power Cleans 70/48Kg

Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest


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

Skills
Games Clean Ladder (Kinda)
10 Cleans at 50% 1RM Clean
8 Cleans at 60% 1RM Clean
6 Cleans at 70% 1RM Clean
4 Cleans at 80% 1RM Clean
2 Cleans at 90% 1RM Clean
*22 Minute Time Cap

Metcon
AMRAP 7
3 Bar Muscle Ups
5 Handstand Push Ups
7 Toes to Bar

Bonus Work
30 Minutes Rowing


Thursday
Skills
Snatch Complex
Power Snatch-Hang Snatch-Full Snatch
*Hold onto bar but not touch and go. Guide it down, reset snatch and go.
Yes, this will reduce the weight you’re loading

Metcon
60 Wall Balls
50 Chest to Bars
40 Bar Facing Burpees
30 Clean & Jerks 61/43Kg

Bonus Work
21 Thrusters 43/29Kg
3 Legless Rope Climbs
15 Thrusters 43/29Kg
2 Legless Rope Climbs
9 Thrusters
1 Legless Rope Climb

Turkish Get Up
Build to a heavy STABLE weight
*pause in each position


Friday
Gymnastics/Connectivity
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Strength
Back Squat
3 x 10 @ 80% of 10RM
*Rest 2 Minutes

Metcon
27-21-15-9
Push Press 45/30Kg
Toes to Bar

Bonus Work
4 Rounds
30 seconds on/30 seconds off handstand flutter kicks
into
4 Rounds
30 seconds on/30 seconds off handstand walking on plates


Saturday
Strength
1RM Front Squat

Metcon
“Erin”
43-22-11
Wall Balls
Power Snatches 40/25Kg

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