HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 5 November – 10 November (Be Excellent At Everything!)

Monday
Metcon
EVENT 3
For time:
9 muscle-ups
Handstand walk
36 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
45 single-leg squats
Handstand walk
9 muscle-ups
Handstand walk
54 single-leg squats

Time cap: 21 minutes

Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 2-15 GHD Back Extensions

Tuesday
Strength
Power Clean
1RM
*Games Style

Metcon
21-15-9
Power Clean 45/30Kg
Push Press 45/30Kg

Aim
Physical – Power
Mental – Focus/Self Belief

Recovery/Cooldown
Seal rocks

Bonus Work
AMRAP 10
10 Cal Ski Erg
5 D-Ball Cleans

Wednesday
Metcon
DXB 18.1
Part A
For time (00:00 – 10:00)
60 Double Unders
10 Thrusters 50/35Kg
60 Double Unders
20 Thrusters
60 Double Unders
30 Thrusters

Part B
5 Rounds for time (10:00-20:00)
30 Double Unders
15 Chest-to-Bar Pull-ups

Aim
Physical – Pacing/Grip Endurance
Mental – Staying Present

Recovery/Cooldown
Underneath Stretch

Bonus Work
EMOM 10
L-Sit on RINGS
*Record Shortest Time

Thursday
Metcon
Every 5 Minutes x 4 Rounds
21/15 Cal Bike
18 Dumbbell Snatches 22.5/15Kg
15 Burpees

Aim
Physical – “Sprint” Endurance
Mental – Pain Tolerance

Recovery/Cooldown
Shoulder Extension Stretch

Bonus Work
Accumulate 5 Minutes in a D-Ball Hold
*Record total time (including rest)

Friday
Metcon
“Everest”
21-15-9
Back Squat 143/102Kg
Strict Handstand Push Ups

Aim
Physical – Strength/Endurance
Mental – Gratitude

Recovery/Cooldown
Diamond Frog

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Saturday
Metcon
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 30/25Kg
Round 2 Barbell: 40/30Kg
Round 3 Barbell: 50/35Kg
Round 4 Barbell: 60/40Kg
Round 5 Barbell: 70/45Kg

Recovery/Cooldown
Pigeon Stretch

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