HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 5 July – 9 July

Monday
Metcon
“Blame Kaner”
In 5 Minutes Complete
500m Row
Max Burpees over Rower
-rest 5 minutes
In 5 Minutes Complete
500m Ski
Max Wall Balls
-rest 5 minutes
In 5 Minutes Complete
1000m Bike
Max Bar Muscle Ups

Mobility
Pigeon Stretch

Tuesday
Strength
Push Jerk – Split Jerk
1-1-1-1-1-1

Metcon
“Moria”
15-12-9-12-15 reps
Dumbbell Power Cleans
Box Step Overs

Mobility
Capsule Stretch
Pigeon Stretch

Wednesday
Strength
Front Squat
5-5-5-5-5

Conditioning
6 Minute Ladder
2 KB Swings
2 V-Ups
4/4, 6/6, 8/8…

Mobility
Quad Stretch on Boxes

Thursday
Strength
Hang Snatch
2-2-2-2-2-2

Conditioning
AMRAP 8
4 Handstand Push Ups
20 Double Unders

Friday
Metcon
“Run Thruster 3.0”
18 Dumbbell Thrusters
200m Run
15 Dumbbell Thrusters
200m Run
12 Dumbbell Thrusters
200m Run
9 Dumbbell Thrusters
200m Run
6 Dumbbell Thrusters
200m Run
3 Dumbbell Thrusters

Mobility
Bretzel Stretch
Capsule Stretch

Saturday
Strength
Deadlift 2×2

Pump Session/Joint Health
4 x 30 seconds on/30 seconds off
Strict Toes to Bar
Right Side Plank
Hammer Curls
Left Side Plank

Mobility
Straddle Stretch

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