HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 30 January – 4 February

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Monday
Skills
Max Touch N Go Power Snatches at 50/60/70/80/90%
9-15 Wall Balls before each set
Rest 2 Minutes between efforts

Metcon
AMRAP 15
15 Toes to bar
15 Deadlifts 84/61Kg
15 Handstand Push Ups

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

Bonus Core
30 Hollow/Arches on Foam Roller

Bonus Work
3 Minutes Calorie Row
3 Minutes Calorie Assault Bike
2 Minutes Calorie Row
2 Minutes Calorie Assault Bike
1 Minute Calorie Row
1 Minute Calorie Assault Bike


Tuesday
Strength
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 6 @ 80%
1 x 6 @ 85%
Front Squat
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%Metcon
AMRAP 12
12 Chest to Bar Pull Ups
12 Bar Facing Burpees

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

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank

Bonus Work
21-15-9
Thruster 43/29Kg
Sumo Deadlift High Pull 43/29Kg


Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 50/60/70/80/90%
9-15 Wall Balls before each set
Rest 2 Minutes between effortsMetcon
150 Double Unders
15 Muscle Ups
15 Squat Cleans 61/43Kg
100 Double Unders
10 Muscle Ups
10 Squat Cleans 61/43Kg
50 Double Unders
5 Muscle Ups
5 Squat Cleans 61/43Kg

Mobility
Pigeon Stretch – 2 Mins per side
Wrist/Forearm Stretch – 2 Mins

Bonus Core
Turkish Get Up
5 Minutes continous movement


Thursday
Strength
A) Strict Press
4 x 5 @ 85%
B) Strict Handstand Push Ups
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each armMetcon
2 Rounds
21 Overhead Squats 35/20Kg
21 Chest to Bar Pull Ups
21 Power Snatch 35/20Kg
21 Bar Facing Burpees

Mobility
External Rotation Shoulder Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Core
8 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Bonus Work
3 Sled Pulls
3 Overhead Yoke Carries, 50′


Friday
Strength
Back Squat
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
1 x 8 @ 80%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%Metcon
3 Minutes Max Calories Rowing
3 Minutes Max Handstand Push Ups
2 Minutes Max Calories Rowing
2 Minutes Max Handstand Push Ups
1 Minute Max Calories Rowing
1 Minute Max Handsatnd Push Ups

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

Bonus Core
4 x 12 GHD Sit Ups
4 x 12 GHD Back Extensions

Bonus Work
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand Walk


Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both liftsMetcon
21-18-15-12-9-6-3
Toes to Bar
Hang Power Clean & Jerk 43/29Kg

Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Work
4 x 50′ Yoke Carries

“Lil Murph”
400m Run
20 Pull Ups
40 Push Ups
60 Squats
400m Run
20 Pull Ups
40 Push Ups
60 Squats
400m Run
*Wear Weightvest

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