HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 23 October – 28 October

Monday
Metcon
3 Rounds
30 Wall Balls
20 Toes to Bar
10 Front Squats 102/70Kg

Bonus Work
4 Rounds
40 seconds right side plank
20 seconds rest
40 seconds left side plank
20 seconds rest

Tuesday
Strength Work
4 Rounds
50′ Bear Crawl
30 second hollow

4 Rounds
25′ Sled Pull
50′ Overhead Kettlebll Walk (each arm)

Bonus Work
AMRAP 10
100′ Famers Carry
30 seconds L-Sit Hold

Wednesday
Metcon
5 Rounds
12 Kettlebell Snatches 32/24Kg
12 Strict HSPU

Bonus Work
Complete as many rounds as possible in 20 minutes of:
15 burpees
30-calorie row

Thursday
Metcon
45 Thrusters 43/29Kg
45 Chest to Bar Pull Ups

Bonus Work
Yoke Walks
6 x 50′

Friday
Strength
Overhead Squat
3-3-3-3-3

Metcon
Every 4 Minutes x 4 Rounds
500m Row
Max Effort OHS at 75% of strength piece
DON’T HOLD BACK ON ROW
*MUST PICK UP BAR WITHIN 15 seconds or set is scored as 0!

Saturday
Metcon
AMRAP 14
7 Bar Muscle Ups
50 Pistols
100 Double Unders

Bonus Work

12 Rounds
30 seconds AB
4:30 rest
-rest 10 minutes between rounds 6 & 7
(This workout comes from Sam Briggs, and takes 70 minutes)
(Shorter version, 6 rounds, every 3 minutes)

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