HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 27 September – 2 October

Monday
Metcon
LINCHPIN TEST 12
For time:
400m run
15 Clean & Jerks 61/43Kg
3 Rope Climbs, 15 ft
400m run
12 Clean & Jerks
2 Rope Climbs
400m run
9 Clean & Jerks
1 Rope Climb

Mobility
Capsule Stretch

Tuesday
Strength
6 Rounds
2 Front Squats/4 Back Squats at 100% of 1RM Front Squat

Conditioning
6 Minutes
10/7 Cal Erg
30 Double Unders

Mobility
Pigeon Stretch

Wednesday
Metcon
“Waluigi”
800m Run
30 Kettlebell Swings 32/24Kg
15m Handstand Walk
600m Run
20 Kettlebell Swings
15m Handstand Walk
400m Run
20 Kettlebell Swings
15m Handstand Walk

Mobility
Straddle Stretch

Thursday
Conditioning/Strength
25 Minutes:
45 Bar Facing Burpees
45 Overhead Squats
45 Pull Ups (C2B)

In the remaining time attempt a 1RM Squat Snatch

Mobility
Underneath Stretch

Friday
Structure
1A) Sled Bear Crawl
3 x 50′
1B) Double Kettlebell Carry

2A) Sled Drag
3 x 50′
2B) D-Ball Carry
3 x 50′

Mobility
Coach’s Choice

Saturday
Metcon
“How’d You Like Dem Apples”
AMRAP 8
6 Cal Row
8 Box Step Overs 24/20″ 22.5/15Kg
10 Handstand Push Ups
-rest 4 minutes-
AMRAP 8
6 Cal Ski
8 Box Step Overs 24/20″ 22.5/15Kg
10 Toes To Bar

Mobility
Bretzel Stretch

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