HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 23 May – 28 May

By: 0

Monday
Gymnastics/Connectivity
Muscle Up Work
*Strict

Skills
Hang Snatch
Build up to a heavy single

Metcon
5 Rounds
10 Toes to Bar (Kipping Allowed)
10 Push Ups
10 Kettlebell Swings
10 Box Jumps

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

Suggested Bonus Work
1000m Bike
100′ Handstand Walk
10 Overhead Squats 102/70Kg
500m Row
50 Burpee Box Jump OVERS
5 Overhead Squats 102/70Kg


Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build up to a heavy single each armStrength 1/6
Front Squat
Build up to a heavy single

Metcon
400m Run
15 Push Press 40/25Kg
15 Pull Ups
12 Push Press
12 Pull Ups
9 Push Press
9 Pull Ups
400m Run
15 Push Press 40/25Kg
15 Pull Ups
12 Push Press
12 Pull Ups
9 Push Press
9 Pull Ups
400m Run

Mobility
Standing Calf Stretch – 2 Mins per side
External Rotation Banded Shoulder Stretch – 2 Mins per side


Wednesday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb
2 Wall WalksSkills
Hang Clean & Jerk
Build up to a heavy single

That Fucking Circuit! 10/10
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Max Bar Facing Burpees
-30 seconds rest-
C) 1 Minute Max Effort Wall Balls
-30 seconds rest-
D) 1 Minute Doube Unders
-30 seconds rest-

Mobility
Couch Stretch – 2 Mins per side


Thursday
Gymnastics/Connectivity
4 Rounds
30 Seconds Right Side Plank
15 Seconds Rest
30 Seconds Left Side Plank
15 Seconds RestStrength
Floor Press
5-5-5-5-5

Metcon
800m Run
30 Power Snatches 61/43Kg
800m Run

Mobility
Banded Hamstring Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

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


Friday
Gymnastics/Connectivity
8 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds restStrength
Back Squat
Build up to a heavy single

Metcon
Titanic Games Final
16 Power Clean & Push Jerks 70/40Kg
2 Muscle Ups
12 Power Clean & Push Jerks 80/50Kg
4 Muscle Ups
8 Power Clean & Push Jerks 90/60Kg
6 Muscle Ups
4 Power Clean & PUsh Jerks 100/70Kg
8 Muscle Ups

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


Saturday
Gymnastics/Connectivity
4 Rounds
Max Effort Support Hold on Rings
10 Horizontal Rows

Strength
Max Out any lift of your choosing

Metcon
“Well that’s just horrible”
21-15-9
Thrusters 43/29Kg
Wall Balls

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