HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts December 9 – 15

Monday

Metcon
5 Rounds
21 Back Squats 61/43Kg
2 Legless Rope Climbs

Aim – Dealing with muscular fatigue and mentally coping with high reps

Bonus Work
EMOM 10
15-30sec Hollow Hold

Tuesday

Metcon
15-12-9-12-15
Double Dumbbell Snatch 15/22.15kgx2
Burpee Box Jump Over 24/20″

Aim – High heart rate piece, go hard on this one.

Bonus Work
15/12 Cal Ski x10
rest 45 seconds between efforts

Wednesday

Metcon
10,9,8…3,2,1 Reps of:
Strict Muscle Ups
Front Squats 85/55Kg

Aim – Pick weight thats challenging, also pick a push/pull variation that is challenging

Bonus Work
50 Bicep Curls
50 Push Ups
50 Banded Pushdowns

Thursday

Metcon
4 Rounds for time:
21 Push Jerks 50/35kg
15 Strict Toes to Bar
9 Strict Handstand Push Ups

Aim– Finally! The Shoulders are getting a look in…. BIG workout today, good technique and movement quality will stand to you here!

Friday

Metcon
21-15-9
Strict Pull Ups
Deadlifts 110/75kg

Aim– Strength type metcon, find a version of the pull up that you can dou 3-5 reps at a time!

Bonus Work
2km Row

Saturday

Teams of 2
50 Synchro Sit-ups
100 Synchro Wallballs
50 Synchro Sit-ups
“50 High Box Jump Overs 32/24″” (shared)”
50 Sychro Air Squats

Aim– Partner Workout! Talk to your buddy, make sure you pick wallball sets you can both do, and push yourself to jump on a higher box than normal!

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