HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 8 October- 13 October (Last run of the season!)

Monday

Metcon
4 Rounds
26 Pistols
13 Chest to Bar Pull Ups

Aim
Physical – Skill Endurance
Mental – Virtuosity

Recovery/Cooldown
Couch Stretch

Bonus Work
Yoke Walks
6 x 50′

Tuesday

Strength
A) Ring push up
5 x 10-16 reps
B) Inverted Row
5 x 10-16 reps

Metcon
“Exhaust Fumes”
20 Cal Assault Bike
20 Toes to Bar
20 Cal Row
20 Toes to Bar

Recovery/Cooldown
Capsule Stretch

Bonus Work
30 Hollow/Arch Rolls
*You’re going to be rolling on the floor anyway, might as well be productive

Wednesday

Weightlifting
Build to a 1RM Squat Snatch

Metcon
AMRAP 8
Squat Snatches at 80% of your 1RM

Aim
Physical – Strength/”Battery” Recovery
Mental – Belief

Recovery/Cooldown

Pigeon Stretch

Bonus Work
2 Minutes Right Side Plank
1 Minute Rest
2 Minutes Left Side Plank

Thursday

Metcon
“Annie”
50-40-30-20-10
Double Unders
Sit Ups

Metcon
2 Rounds for time of:
30 Back Squats 61/43Kg
30 Burpees, bar-facing

Aim
Physical – Recovery
Mental – Staying Present

Recovery/Cooldown
Diamond Frog Stretch

Friday

Metcon
AMRAP 15
15 Dumbbell Box Step Overs 22.5/15Kg
15 Handstand Push Ups


Aim

Physical – Muscular Endurance
Mental – Grind

Cooldown
Shoulder Extension Stretch
Diamond Frog Stretch

Bonus Work
20 Minutes Aerobic Row
*breathe through nose entire time
** no higher than 22 strokes per minute

Saturday
Metcon
In a 23 minute window:
2 Mile Run

With time remaining, AMRAP of:
12 Deadlifts 70/47Kg
9 Hang Power Cleans 70/47Kg
6 Jerks 70/47Kg

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