HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts Feb 17 – 22

Monday

AMRAP 20
8 Chest to Bar Pull ups
4 Devils Press
25ft Walking Lunge
8 Alternating Dumbbell Thrusters
25ft Walking Lunge

Aim– Open workout style, expect a high heart rate and sore bum muscles!

Bonus Work
2RM Front Squat


Tuesday

Metcon
00:00-12:00

For Time:
21 Single Arm Overhead Squats
6 Ring Muscle Ups
15 Single Arm Overhead Squats
3 Ring Muscle ups
9 Single Arm Overhead Squats
1 Ring Muscle up
12:00-14:00
-Rest-
14:00-24:00

21-15-9
Ring Dips
Dumbbell Snatch

Dumbbell: 30/20kg *Heavier than normal for part 2, if your mobility allows it for part 1

Aim- Development of strength for the rings, and overhead postion!

Bonus Work
150 Band Pull Aparts
75 Glute Bridges

Wednesday

Metcon
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 minute Rest between each Tabata

Aim – No thinking, just fitnessing! Perform a Tabata interval (eight rounds of 20 seconds of work and 10 seconds of rest) of each movement – for a total of 40 intervals. Each Tabata is followed by 1 minute of rest.

Bonus Work
20 Minutes Assault Bike

Thursday

Metcon
Buy in: 30/20 Cal Ski
21-15-9
-Strict Handstand Push ups
-Front Squats
Buy Out: 30/20 Cal Ski

Weights – 80/50, 90/55, 100/60kg

Aim – Strength Bias Metcon, focusing on heart rate management at heavy weights!

Bonus Work
150 Double Unders
*Every Break 1 Sandbag Clean


Friday

Strength
3-4 working sets;
50′ Sled Bear Crawl
16 Box Step ups (1 DB, 22.5/15kg)
24 Banded Tricep Extensions

3-4 Working Sets;
50′ Backwards Sled Drag
5 Sandbag/D-Ball Cleans
10 Bicep Curls

Aim
Building structural Strength and adding to health joints

Bonus Work
EMOM21
A. 45 Second Row
B. 45 Second Ski
C. 45 Second Bike

Saturday

Metcon
Bike Drop

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)
75/50 Calorie Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)
75/50 Calorie Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)
75/50 Calorie Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)
75/50 Calorie Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

Kilos:
1st Bar: 34/25
2nd Bar: 43/29
3rd Bar: 52/38
4th Bar: 61/43
5th Bar: 70/4

Aim– Team Wod, Have fun!

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