HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 4 June- 9 June (Oooh Team Throwdown!)

Monday
June Team Throwdown!

Tuesday

Metcon
“Earn It”
12 Minute Ladder
3 Strict Pull Ups/3 Kipping Pull Ups
3 Strict Handstand Push Ups/3 Kipping Handstand Push Ups
6 Strict Pull Ups/6 Kipping Pull Ups
6 Strict Handstand Push Ups/6 Kipping Handstand Push Ups
9/9, 12/12…

*You can only do the kipping movement if you have 3 full unbroken strict movements

Aim
Physical – Gymnastics Endurance
Mental – Technique Focus

Recovery/Cooldown
Shoulder Extension Stretch
Capsule Stretch

Bonus Work
10 Rounds
200m run
rest 90 seconds

Wednesday

Sturcture Day!
1A) Backward Sled Drag
3 x 50′
1B) D-Ball Clean
3 x AMRAP 60 seconds

2A) Sled Pull
3 x 50′
2B) Turkish Get Up
3 x 2 Each Arm

Recovery/Cooldown
Straddle Stretch

Bonus Work
Weighted Planks
5 x 30 seconds on/30 seconds off

Thursday

Metcon
10 Rope Climbs
40/30 Cal Row
20/15 Cal Bike
15 Power Snatches 61/43Kg

Aim
Physical – Grip Endurance
Mental – Pacing

Recovery/Cooldown
Semi Circles
Sumo Squat

Bonus Work
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Friday

Metcon
800m Run
40 Handstand Push Ups
800m Run
40 Kettlebell Snatches 32/24Kg
800m Run
40 Single Arm Overhead Lunges 32/24Kg

Aim
Physical – Aerobic/Upper Body Endurance
Mental – Strategy

Recovery/Cooldown
Couch Stretch

Bonus Work
Zercher Yoke Walks
4 x 50′

Saturday

Metcon
Every 5 Minutes for 5 Rounds
15 Bar Facing Burpees
12 Thrusters 50/35Kg
9 Toes To bar

Aim
Physical – Redline/Recovery
Mental – Positivity

Recovery/Cooldown
Capsule Stretch
Diamond Frog

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