HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts Feb 24 – 29

Monday

Strength
3RM Deadlift

Metcon
12-9-6-9-12
Deadlift 152/102kg
Bar Facing Burpee

Aim- Deadlift day, aim is to build strength! Then see how well we can utilise our strength out of breath!

Bonus Work
Tabata Assault Bike
Rest 5 Mins, Repeat

Tuesday

Skill
2Minutes Max Single Unders

2 Minutes Max Double Unders

Metcon
12 Minute Ladder
30 Double Unders
1 Hang Squat Clean 60/40kg
30 Double Unders
2 Hang Squat Clean
30 Double Unders
3 Hang Squat clean
etc…

Aim – Get better at Double Unders, a skill that can be done by anyone, just got to put in the practice time!

Backsquat
5×5, go every 3 minutes

Wednesday

Metcon
33-27-21
Wall Ball
Push ups
-Straight into-
21-15-9
Toes to Bar
*50ft Handstand Walk (inbetween rounds)

Aim
– Shoulder Endurance. Challenge: who can do the wallballs unbroken?

Bonus Work
15 Cal Ski, Rest 1 Minute x 10

Thursday

Metcon
Every 4 Minutes x6
16/12 Cal Row
12 Dumbbell Thrusters 2×22.5/15kg

Aim– High Intensity Intervals, go hard!

Friday

Metcon
5 Rounds
15 Chest to Bar Pull Ups
15 Box Jumps 24/20′
15-13-11-9-7 Clean & Jerks

Weights- 60/40, 70/45, 80/50, 90/55, 100/60kg

Aim – Open style workout, Reps of C&Js go down each round but the Weight Goes up! Aim to add some weight to the bar each round!

Bonus Work

Spend 2 Minutes in:
Ring Support
Overhead Squat w/ PVC
Handstand


Saturday

“Luce”
Three Rounds for Time:

With a 2 Wallballs per team, 20/14lbs
1K Team Run
15 Ring Muscle-Ups
75 Synchro Squats

Time-cap: 35 minutes

*Wallballs arent aloud to touch the ground , any wallballs that touch the ground will result in 8 Burpees for the whole team!

Aim – Fun team workout from Wodapalooza! Communication will be key for not letting the wallballs hit the ground!

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