HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 6 November – 11 November (Yay Fitness)

Monday
Metcon
4 Rounds For Time:
21 Deadlifts 61/43Kg
15 Box Jump Overs (24/20)
9 Push Jerks 61/43Kg

Stimulus: Move well out of breath

Bonus Work
8 Rounds:
20 seconds hollow/20 seconds rest

Tuesday
Skills
Handstand Progressoins

Metcon
AMRAP 20 minutes of:
3 Pull-ups, strict
6 Push-ups, Hand-release
9 Wall Ball Shots, 20/14

Stimulus – Muscular Endurance (Shoulder-y)

Bonus Work
AMRAP 20
20 Calorie Row
15 Calorie Assault Bike

Wednesday
Strength
Front Squat
3-3-3-3-3-3-3

Stimulus – Strength!

Bonus Work
For Time:
15-12-9
Calorie Row
Power Snatch 43/29Kg

directly into…

15-12-9
Calorie Bike
Clean and Jerks 43/29Kg

Thursday
Metcon
30 Rounds
5 Burpees
3 Toes to Bar
1 Power Snatch 50%

Stimulus – Technique & Transition

Bonus Work
5 Rounds for time of:
50 Double-unders
25 Push Press, 35/25Kg

Friday
Metcon
150 Double Unders
15 Muscle Ups
15 Squat Cleans 61/43Kg
100 Double Unders
10 Muscle Ups
10 Squat Cleans 61/43Kg
50 Double Unders
5 Muscle Ups
5 Squat Cleans 61/43Kg

Stimulus – Movement Efficiency/Blood Flushing

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

Saturday
Metcon
20-16-12-8-4
Front Rack Lunges 80/55Kg
Chest to Bar Pull Ups
Handstand Push Ups

Stimulus – Strength Endurance

Bonus Work
4 rounds, wearing a vest:
400-meter run
24 squats
12 burpee box jump-overs

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