HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 25 Feb – 2 Mar (Week Two of The Open!)

Monday
Metcon
10 1-minute rounds of:
10 burpees over the bar
Max reps of power snatches 70/48Kg

Rest 2 minutes between rounds.

Aim
10 short sprints with long recovey
Looking to push past our lactate tolerance and test our rejuvenation
Mental – Pain Tolerance
Aim is 30 seconds burpees, 3-5 lifts

Recovery/Cooldown
Shoulder Extension Stretch

Bonus Work
5 Rounds (not for time)
Zercher Yoke Walk
Peg Board Ascent

Tuesday
Metcon
“Top Heavy”
AMRAP 18:
9 Power Cleans 70/47Kg
12 Strict Handstand Push-ups
9 Front Squats 70/47Kg
12 Strict Pull-ups

Aim
A long “Open Style” workout with strict movements
These will slow down so aim to go heavy on the lifts to build strength endurance

Recovery
Frog Stretch
Underneath Stretch

Bonus Work
30 GHD Sit Ups
30 Back Extensions

Wednesday
Metcon
Complete as many rounds and reps as possible in 15 minutes of:
55 double-unders
15 toes to bar
5 deadlifts 125/90Kg

Aim
Core Endurance
Deadlifts should be heavy but doable set of 5
Forearms are working constantly in all three movements.

Recovery
Bretzel Stretch

Bonus Work
A) Landmine Press
4 x 12
B) Landmine Row
4 x 12

Thursday
Metcon
4 Rounds
1 Minute Assault Bike
1 Minute Handstand Hold
1 Minute Box Jump Overs
1 Minute Max L-Sit Hold
1 Minute Rest

Aim
A blend of cardio and skill/core work.
Controlling your breathing will be key on the handstands and l-sits after the bike and box jump overs

Recovery
Banded Shoulder Stretch

FRIDAY
Structure
3 Rounds
50′ Sled Bear Crawl
12-20 Inverted Rows

3 Rounds
50′ Backwards Sled March
100′ D-Ball Walk

Aim
Strength and health day
Preps us nicely for whatever 19.2 is!

Saturday
19.2

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