HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 5 December – 10 December

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Monday
Strength
A) Overhead Lunges
4 sets of 12 Steps
Take the weight from the floor.
B) Supine Bent Over Rows
4 x 10

Metcon
25 Chest to Bar Pull Ups
50 Double Unders
15 Power Snatches 50/35Kg
25 Chest to Bar Pull Ups
50 Double Unders
13 Power Snatches 70/45Kg
25 Chest to Bar Pull Ups
50 Double Unders
11 Power Snatches 90/55Kg
*Suggested Scale 50/70/90%

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Bonus Work
4 Minutes Calories Assault Bike
-4 Minutes rest-
8 Rounds
10 seconds on/20 seconds off
-4 Minutes rest-
4 Minutes Calories Assault Bike


Tuesday
Gymnastics/Connectivity
3 Rounds
1 Minute Max Muscle Ups
1 Minute Max Strict Toes to Bar

Strength
Back Squats
5 x 5 @ 80% of 5RM

Metcon
AMRAP 6
12 Power Cleans 40/25Kg
12 Handstand Push Ups

Mobility
Pigeon Stretch – 2 Mins per side
Hanging Lat Stretch – 2 Mins per side

Bonus Work
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 30 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate
(That’s also what she said)


Wednesday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Skills
Snatch Complex
Power Snatch-Hang Snatch-Full Snatch
*Hold onto bar but not touch and go. Guide it down, reset snatch and go.

Metcon
AMRAP 15
50 Double Unders
10 Bar Facing Burpees
5 Bar Muscle Ups

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

Bonus Work
3 Rounds (Not For Time)
1 Sled Rope Pull
10 GHD Sit Ups
10 Hip Thrusts


Thursday
Skills
Every 2 Minutes x 8
3 Clean & Jerks
*Suggested Rep Scheme 70-80%

Metcon
27-21-15-9
Thrusters 43/29Kg
Pull Up

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

Bonus Work
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest


Friday
Gymnastics/Connectivity
5 Minutes Overhead Kettlebell Walk
*Swap every 30 seconds
*If you can, invert the kettlebell

Strength
Pistols
4 x 8 each leg

Metcon
AMRAP 14
21 Push Ups
21 Kettlbell Swings 32/24Kg

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

Bonus Work
A) 4 x 6 Glute Ham Raises
B) 4 x 3 each side kettlebell snatch into single arm overhead squat


Saturday
Strength
Build up to a heavy hang power clean

Metcon
“14.4”
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 61/43Kg
20 muscle-ups

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

Bonus Work
10 Minutes Handstand Walking

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