HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 3 August – 8 August

Monday
Metcon
“Air Force”
For time:
20 Thrusters 43/29Kg
20 Power Cleans
20 Push Presses
20 Overhead Squats
20 Front Squats

*Starting at 0:00, EMOM 4 Burpees

Benefit: Strategy, mental resolve, heart rate control!
Strategy: Go straight from burpees into the barbell, rest at 50 seconds
Time cap: 20 minutes

Mobility: Shoulder Extension Stretch

Tuesday
Metcon
“Pyramid Double Helen”
For Time
1,200 meter Run
63 Kettlebell Swings 24/16Kg
36 Pull-Ups
800 meters Run
42 Kettlebell Swings
24 Pull-Ups
400 meters Run
21 Kettlebell Swings
12 Pull-Ups

Benefit: Long endurance (mind those hands!)
Time Cap: 32 minutes

Mobility
Forearm Stretches

Wednesday
Metcon
“Ermahgerd”
AMRAP 14
7 Calories Erg
14 Dumbbell Snatch
21 Double Unders

Benefit: Do you care, the ergs are back!?

Core: EMOM 8 Plank

Mobility
Bretzel

Thursday
Metcon
2 Power Cleans 100/60Kg
20 Pistols
4 Power Cleans 90/55Kg
20 Pistols
6 Power Cleans 80/50Kg
20 Pistols
8 Power Cleans 70/45Kg
20 Pistols
10 Power Cleans 60/40Kg

Benefit: Strength Endurance
Time Cap: 16 minutes

Mobility
Standing Quad Stretch

Friday
Metcon
“Disco Inferno”
200m Run
100 Shoulder Taps
200m Run
100 Push Presses 20/43Kg
200m Run
50 Shoulder Taps
200m Run
50 Push Presses

Benefit – Shoulder Endurance, Discomfort Tolerance

Core
AMRAP 5
Russian Twists

Mobility
Capsule Stretch

Saturday
Metcon
“Encore”
AMRAP 3
4 Power Snatches 35/20Kg
5 Lateral Burpees
-rest 3 minutes
AMRAP 3
4 Hang Snatches 35/20Kg
5 Lateral Burpees
-rest 3 minutes
AMRAP 3
4 Snatches 35/20Kg
5 Lateral Burpees

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