HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 28 November – 3 December

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Monday
Strength
A) Overhead Lunges
4 sets of 12 Steps
Take the weight from the floor.
B) Suppine Bent Over Rows
4 x 10

Metcon
21-15-9
Chest to Bar Pull Ups
Hang Power Snatches 50/35Kg

Mobility
Couch Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
3 Rounds
1 Minute Max Bar Muscle Ups
1 Minute Strict Ring Dips


Tuesday
Gymnastics/Connectivity
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Strength
Build up to a 5RM Back Squat

Metcon
2016 Masters Qualifier Event 4
55 Bar Facing Burpees
34 Overhead Squats 43/29Kg
21 Muscle Ups
*18 Minute Cap

Mobility
Pigeon Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Work
4 Rounds
30 seconds on/30 seconds off handstand flutter kicks
into
4 Rounds
30 seconds on/30 seconds off handstand walking on plates


Wednesday
Skills
Snatch Complex
Power Snatch-Hang Snatch-Full Snatch
*Hold onto bar but not touch and go. Guide it down, reset snatch and go.
Yes, this will reduce the weight you’re loading

Metcon
55 Toes to Bar
55 Thrusters 43/29Kg
55 Handstand Push Ups
55 Hang Power Cleans 43/29Kg
*Substitute Hang Power Cleans for Calories Rowing/Bike if you’d prefer
**28 Time Cap

Mobility
Couch Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side

Thursday
Strength
Every 2 Minutes x 8
3 Clean & Jerks
*Suggested Rep Scheme 70-80%
** Can move up after 6/6 successful lifts

Metcon
3 Rounds
25 Wall Balls
75 Double Unders

Mobility
Standing Calf Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
A) 3 x 5 Glute Hamstring Raises
B) 3 x 12 Reverse Curls


Friday
Strength
Pistols
5 x 8 each leg

Metcon
3 Rounds
15 Strict Chest to Bar Pull Ups
12 Strict Handstand Push Ups
9 Deadlifts 160/100Kg

Mobility
Pigeon Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
“Guts and Glory”
21-15-9
Bike for Calories
Thrusters 43/29Kg
15-12-9
Row for Calories
Hang Squat Cleans 43/29Kg
12-9-6
Burpees over Bar
Overhead Squats 43/29Kg


Saturday
Skills
Build up to a heavy Hang Power Snatch

Metcon
27-21-15-9
Bar Facing Burpees
Full Cleans 61/43Kg

Bonus Work
AMRAP 50
400m Run
20/15 Calories Rower
20/15 Calories Bike

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