HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 23 July- 28 July (SPICY)

Monday

Metcon
50/35 Cal Assault Bike
40 Burpees
30 Dumbbell Clean & Jerks 22.5/15Kg
20 Pull Up
*Kipping pull ups must be done with an abmat

Aim
Physical – Blood Flushing/Pacing
Mental – Staying Present

Recovery/Cooldown

Semi Circles
Pigeon Stretch

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

Tuesday

Metcon
AMRAP 5:
600m Run Buy-In
12 Kettlebell Snatches 21/16Kg
12 Ring Dips
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Kettlebell Snatches 24/16Kg
9 Ring Dips
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Kettlebell Snatches 24/16Kg
6 Ring Dips

Aim
Physical – Bracing while out of breath
Mental – Enthusiasm

Recovery/Cooldown
Capsule Stretch
Straight Legged Crossovers

Bonus Work
6 x 50′ Zercher Yoke Walks

Wednesday

Metcon
2 Rounds
12 Bar Facing Burpees
10 Squat Cleans 60/40Kg
then
2 Rounds
12 Bar Facing Burpees
10 Squat Cleans 40/25Kg

Aim
Physical – REDLINE
Mental – Positivity

Recovery/Cooldown

Couch Stretch

Bonus Work
1) 4 x 12-15 Lat Pull Downs
2) 4 x 50′ Suitcase Carry each round

Thursday

Metcon
1,2,3,4,5,6,7,8,9,10
Pistols (each leg)
Power Snatch 35/20Kg

Aim
Physical – Skill Endurance
Mental – Humility

Recovery/Cooldown

Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
EMOM 10
Hanging L-Sits
*Record shortest time

Friday

Metcon
10 Rounds
200m Run
20 Double Unders
10 Pull Ups
5 Handstand Push Ups

*Kipping pull ups must be done with an abmat

Aim
Physical – Aerobic Capacity
Mental – Growth

Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch

Saturday

Metcon
AMRAP 18
12 Toes to Bar
6 Burpee Dumbbell Box Step Overs 22.5/15Kg

Aim
Physical – Local Muscular Endurance
Mental – Grit

Recovery/Cooldown
Elevated Cat Stretch

Bonus Work
10 Rounds
12 Calorie Row
12 Thrusters 43/29KG

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