HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 26 March- 31 March (Bring a friend week!!)

Monday

Structure
AMRAP 30
10 Strict Chin Ups
1 Sled Drag 25′
12 Half Kneeling Presses into 50′ Overhead Walk
50′ D-Ball Carry
10 Handstand Rocks

Aim
Physical – Joint Strength
Mental – Recovery/Virtuosity

Core
4 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Cooldown/Recovery
Bully stretch
Frog Stretch

Tuesday

Strength
Deadlift 1RM
*Games Style

Aim
Physical – Testing Strength
Mental – Concentration/Performance Under Pressure

Metcon
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Aim
Physical – Skill/Core Endurance
Mental – Concentration

Cooldown/Recovery
Calf Stretch
Seal rocks

Wednesday

Structure/Conditioning
4 Rounds:
1 Minute Max L-Sit Holds
-30 seconds rest-
1 Minute Max Calories Rowing
-30 seconds rest-
1 Minute Max Push Ups
-30 seconds rest-
1 Minute Suitcase Carry
-30 seconds rest-
1 Minute Assault Bike
-30 seconds rest-

Aim
Physical – Structure/Core Strength
Mental – Pacing

Recovery/Cooldown
Wrist Stretches
Diamond Frog

Thursday

Strength/Metcon
“Goat Day”
On the Minute x 20
Odd – Movement 1
Even – Movement 2
*Pick two movements you feel need development and work on them for 15-20 seconds each round

Aim
Physical – Personal Improvement
Mental – Enthusiasm

Core
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Recovery/Cooldown
Thoracic Wall Ball Stretch

Friday

(Bring a Friend Evening)

“Boat Crew”
Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Burpees
14 Ring Rows
(One member has to be holding a med ball at all times)

Aim
Physical – Fun
Mental – Get your friends to drink the kool-aid 🙂

Recovery/Cooldown
Pigeon Stretch

Saturday

Metcon
2 Rounds of
1 Mile Run
10 Rope Climbs

Aim
Physical – Grip Strength while out of breath
Mental – Pacing/Strategy

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