HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 5 June – 10 June

Monday
TEAM THROWDOWN

Tuesday
Strength
5 Rounds, not for time
1 Turkish Get Up each side
10 Weighted Pull Ups
50′ Med Ball Walk

Metcon
STRICT SEASON TEST 3
AMRAP 12
12 Strict Toes to Bar
60 Double Unders

Bonus Work
Regionals Event 11.1
Run 1K
30 HSPU
Row 1K

Wednesday
Gymnastics/Connectivity
AMRAP 12
50 Shoulder Taps
50′ Suitcase Carry (Barbell) each arm

Cardio (Last Week, Wahoo!)
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Calorie Bike
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max Burpee Box Jumps
-30 seconds rest-

Bonus Core
EMOM 10 Hanging L-Sits

Bonus Work
Bent Over Rows
5 x 8

Thursday
Skills
1RM Power Clean

Metcon
STRICT SEASON TEST 2
5 Rounds
1 Minute Max Calorie Row
1 Minute Max Strict Handstand Push Ups
1 Minute Rest

Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest

Bonus Work
Open Workout 11.1
AMRAP 10
30 Double Unders
15 Power Snatches 35/20Kg

Friday
Metcon
For time:
Run 800 meters with a 20Kg plate
100 Toes-to-Bar
50 Front Squats 70/47Kg
10 Rope Climbs
Run 800 meters with a 20Kg plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.

Bonus Work
Bench Press
5 x 5

Saturday
Skills
Snatch
Build up to a 1RM

Metcon
STRICT SEASON TEST 1
42 Wall Balls
21 Strict Chest to Bar Pull Ups
30 Wall Balls
15 Strict Chest to Bar Pull Ups
18 Wall Balls
9 Strict Chest to bar Pull Ups
*Pull Ups only count when arms are fully extended after making contact with bar at the top of the rep

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