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Workouts 26 February- 03 March (Woop, Open Week 2!!)

Monday


Metcon

Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
16 Dumbbell Front Rack Lunges
16 handstand push ups
8 power cleans
Then, 2 rounds of:
16 Dumbbell Front Rack Lunges
16 muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds

Aim
Physical – Local muscular endurance
Mental – Strategy/Pace

Recovery/Cooldown
Shoulder Extension Stretch
Pigeon Stretch

Bonus Work
12 Minute Ladder
3 Calories Assault Bike
3 V-Ups
6 Calories Assault Bike
6 V-Ups
9/9, 12/12…

Tuesday

Metcon
3 Rounds for time
25 Power Snatches 35/20Kg
25 Thrusters 35/20Kg

Aim
Physical – Speed/Movement Efficiency
Mental – Effort/Positivity

Recovery/Cooldown
Wall Ball Thoracic Stretch
Couch Stretch

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

Wednesday

Metcon
15-12-9
Power Clean & Push Jerk 61/43Kg
Chest to Bar Pull Up

Aim
Physical – Speed/Strength
Mental – Tolerance to discomfort

Recovery/Cooldown
Sealrocks
Butterfly Stretch

Bonus Work
4 Rounds, not for time
50′ Bear Crawl
50′ Yoke Walk
50′ Farmers Carry
50′ Handstand Walk

Thursday

Metcon
AMRAP 15
15 Push Ups
30 Double Unders
15 Strict Toes to Bar
30 Double Unders

Aim
Physical – Gymnastics Endurance
Mental – Focus

Recovery/Cooldown
Calf Stretch
Bully Stretch
Hanging Lat Stretch

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m

Friday

Metcon
4 Rounds
8 Left side Ring Rows
8 Right side Ring Rows
Left Hand Turkish Get Up
50′ Overhead Walk
8 Burpees
Right Hand Turkish Get Up
50′ Overhead Walk

Aim
Physcial – Structural Work
Mental – Virtuosity

Cardio
1 Mile Run
*Wahoo – Running Season is back

Recovery/Cooldown
Lying Hamstring Stretch
Straight Legged Crossovers

Saturday
18.2

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