HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 28 June – 3 July

Monday
Strength
Deadlift 3×3

Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Pull Ups
Right Side Plank
Tricep Extensions
Left Side Plank

Mobility
Straddle Stretch

Tuesday
More Glorious Erg AMRAPs
AMRAP 5
8 Calorie Row
4 Dumbbell Thrusters
-rest 5 minutes
AMRAP 5
4 Calorie Ski
8 Ring Rows
-rest 5 minutes
AMRAP 5
4 Calorie Bike
8 Dumbbell Snatches

Mobility
Standing Tricep Stretch

Wednesday
Strength
Power Clean & Push Jerk
1-1-1-1-1-1

Metcon
“Grettel”
10 Rounds
3 Clean & Jerks
3 Bar Facing Burpees
*Use 50% of your strength number above

Mobility
Capsule Stretch
Pigeon Stretch

Thursday
Strength
Back Squat
3-3-3-3-3

Conditioning
Alt EMOM 16
Handstand Push Ups
Box Jumps

Mobility
Quad Stretch on Boxes

Friday
Strength
Power Snatch-Full Snatch
1-1-1-1-1

Conditioning
“Please Forgive Me John”
AMRAP 12
Run 200m
7 Power Snatch at 50% of above

Saturday
Strength
Strict Press
12-10-8-6-4-2

Conditioning
4 Rounds:
1 Minute Single Arm Kettlebell Swings
1 Minute Double Unders

  • 1 minute rest –

Mobility
Bretzel Stretch

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