HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 3 October – 8 October

By: 0

Monday
Gymnastics/Connectivity
4 Rounds
20 seconds hollow
10 seconds rest
20 seconds arch
10 seconds rest
*Hold PVC pipe during hollows/arches

Skills
3-Pause Snatch
Pause just off the floor/hang/power position

Metcon
Every 3 Minutes for 5 rounds
6-4-2
Bar Facing Burpees
Power Cleans 60/40Kg

Mobility
Breathing Lat Stretch – 3 x 4 Breathes per side
Kneeling Lat Stretch – 3 x 4 Reps per side
Alternate between both movements


Tuesday
Gymnastics/Connectivity
Turkish Get Up
Build to a heavy STABLE weight
*pause in each position

Skills
3-Position Clean + 2 Jerks
Clean from power position/hang/touch and go from floor, plus two split jerk

Metcon
18-15-12
Pull Ups
Snatches 43/29Kg

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

Bonus Work
5 Rounds
30 second plank hold
30 seconds rest


Wednesday
Strength
Back Squat
Find a 5RM

Metcon
7 Rounds
5 Bar Muscle Ups
10 Pistols
30 Double Unders

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

Bonus Work
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest


Thursday
Strength
Overhead Carries
5 x 50′ Overhead Carry
*Take from floor, walk 25′, drop and go again

Metcon
“The Separator”
For time:
12 ring handstand push-ups
15 back squats 102/75Kg
20 burpees
9 ring handstand push-ups
18 front squats 93/66Kg
20 burpees
6 ring handstand push-ups
21 overhead squats 84/57Kg
20 burpees
*24 Minute Cap

Mobility
Breathing Lat Stretch – 3 x 4 Breathes per side
Kneeling Lat Stretch – 3 x 4 Reps per side
Alternate between both movements

Bonus Work
6 x 500m Row
-rest 90 seconds-


Friday
Metcon
“15.1”
AMRAP 9
15 Toes to bar
10 Deadlifts 52/35Kg
5 Snatches 52/35Kg

Friday Four Hundreds!
6 x 400m Runs
30 seconds rest between efforts
*Last time, wahoo!

Mobility
Breathing Hamstring Stretch – 2 x 5 per side
Coch Stretch – 2 Mins per side


Saturday
Strength
Last Max Out Saturday

Metcon
3 Rounds
30 Low Hang Snatches 35/20Kg
30 Wall Balls

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