HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 3 September- 8 September

Monday

Metcon
Complete as many rounds as possible in 10 minutes of:
15 toes-to-bars
50-ft. handstand walk

Aim
Physical – Skill Endurance
Mental – Foucs/Breat Control

Recovery/Cooldown
Capsule Stretch

Bonus Work
5 rounds for time of:
6 muscle-ups
6 back squats 125/84Kg
Then,
30 box jump-overs 30/24

Tuesday

Metcon
In 2-minute windows*:
12 Handstand Push Ups
14 Pistols
Max-rep Power Snatch 60/40Kg
Rest 1 minute, then repeat until 50 reps of Power Snatches are complete
*3 2-minute intervals then a 3-minute interval

Aim
Physical – Blood Flushing/Recovery
Mental – Race Pacing

Recovery/Cooldown

Straddle Stretch

Bonus Work
300-m run
4 rope climbs
44-ft. yoke carry
300-m run
3 rope climbs
44-ft. yoke carry
300-m run
2 rope climbs
44-ft. yoke carry
300-m run
1 rope climb
44-ft. yoke carry

Wednesday

Metcon
12.4/13.3
AMRAP 12
150 Wall Balls
90 Double Unders
30 Muscle Ups

Aim
Physical – Aerobic Capacity, Skill
Mental – Pacing, Positivity

Recovery/Cooldown
Wall Ball Thoracic Stretch
Couch Stretch

Bonus Work
Double Tabata Hollow/Arch w/PVC Pipe

Thursday

Metcon
AMRAP 15
5 Unbroken Deadlifts 143/93Kg
10 Bar Facing Burpees
15 Chest to Bar Pull Ups

Aim
Physical – Grip Endurance/Bracing
Mental – Growth Focus

Recovery/Cooldown
Single Side Hamstring Stretch

Bonus Work
EMOM 10
L-Sit
*Record Shortest Time

Friday

Metcon
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy (5 pull ups/10 push ups/15 air squats)
Max Clean and Jerks 61/43Kg
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks 70/47Kg
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks 84/61Kg

Recovery/Cooldown
Twisting Lat Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Saturday

Metcon
“Grind it Out”
AMRAP 21
21 Kettlebell Swings 24/16Kg
21 V-Ups
21 Burpee Box Jump Overs

Aim
Physical – Muscular Endurance
Mental – Enthusiasm

Recovery/Cooldown
Pigeon Stretch

Bonus Work
14 Minute Ladder
2 Cal Assault Bike
2 D-Ball Cleans
4/4, 6/6,…

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