HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 3 July – 8 July

Monday
Strength
Wide Stance Box Squat
3-3-3-3-3-3-3

Bonus Work
100 Double Unders
50 Toes to Bar
50 Ring Dips
100 Double Unders

Tuesday
“Hulk Hogan”
Every 2 Minutes for 20 minutes
3 Muscle Ups
5 Power Cleans 84/61Kg
7 Burpees

Bonus Core
5 Rounds
3-15 GHD Sit Up
3-15 GHD Back Extensions

Bonus Work
300′ Handstand Walk

Wednesday
Metcon
AMRAP 5
5 Front Squats 50/35Kg
5 Push Jerks 50/35Kg
5 Chest to Bar Pull Ups

Bonus Work
10K row

Thursday
Metcon
10 Rounds
10 Dumbbell Power Cleans 22.5/15Kg
10 Pistols

Bonus Core
10 Rounds
30 seconds D-Ball Hold/30 seconds rest

Friday
Skills
Handstand Practice
4 Rounds
1 Minute Hold
(30 seconds rest)
30 seconds weighted shoulder extension

Friday Four Hundreds!!!!!!
6 x 400m Runs
*2 minutes rest in between efforts

Bonus Work
5 Rounds
10 Cal Assault Bike
15 Ring Rows

Saturday

Metcon
“Jackie”
1000m Row
50 Thrusters
30 Pull Ups

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