HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts January 9 – January 14

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Monday
Skills
Max Touch N Go Power Snatches at 50/60/70/80/90%
Rest 2 Minutes between efforts

Metcon
15-10-6
Thrusters 75/52Kg
Bar Muscle Ups
*Time Cap – 15 Minutes

Bonus Core
3 x 12 GHD Sit Ups
3 x 12 GHD Back Extensions

Mobility
Bully Stretch – 2 Mins per side
Couch Stretch – 2 Mins per side

Bonus Work
4 Rounds
1 Minute Bar Facing Burpees
1 Minute rest
*Aim is to increase burpees each round


Tuesday
Strength
Back Squat
1 x 10 @ 60%
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%
Front Squat
1 x 5 @ 60%
3 x 5 @ 70%
*30 Minutes to complete all squatting
*rest up to 2 minutes between setsMetcon
AMRAP 8
40 Double Unders
10 Handstand Push Ups
*Scale HSPU to Ring Dips/Push Ups

Bonus Core
4 Rounds
20 Seconds Hollow
10 Seconds Rest
20 Seconds Arch
10 Seconds Rest

Mobility
Couch Stretch – 2 Mins per side
External Rotation Stretch – 2 Mins per side

Bonus Work
12 Minutes Assault Bike
*steady pace


Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 50/60/70/80/90%
Rest 2 Minutes between effortsMetcon
50 Toes to Bar
50 Wall Balls
50 Power Snatches
50 Handstand Push Ups

Bonus Core
5 Rounds
30 Seconds Weighted Plank
30 Seconds Rest

Mobility
Pigeon Stretch – 2 Mins per side
Bully Stretch – 2 Mins per side

Bonus Work
3 Sled Pulls
3 Overhead Yoke Carries, 50′


Thursday
Strength
A) Strict Press
4 x 5 @ 80%
B) Strict Handstand Push Ups
*Scale with Box HSPU
4 x ME
C) Suitcase Carry with Barbell 50′ each arm
4 x 50′ each armMetcon
45 Cal Row
30 Shoulder to Overhead 61/43Kg
15 Chest to Bar
*12 Minute Cap

Bonus Core
4 Rounds
20 Seconds Right Side Plank
10 Seconds Rest
20 Seconds Left Side Plank
10 Seconds Rest

Mobility
External Rotation Stretch – 2 Mins per side
Hanging Breathing Stretch – Build up 2 Mins (un Beyonce)


Friday
Strength
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%
Front Squat
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%Metcon
15-12-9-6
Toes to Bar
Kettlebell Swings 24/16Kg

Bonus Core
30 Hollow/Arch Rolls

Mobility
Couch Stretch – 2 Mins per side
Standing Calf Stretch – 2 Mins per side

Bonus Work
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 28 strokes per minute
*Aim is consistency of stroke
**Develop Power at Lower Stroke Rate!
***Split time should reduce by 2 seconds each time you move up stroke rate


Saturday
Skills
Snatch
-Heavy Single
Clean & Jerk
-Heavy Single
20 Minute Clock for both liftsMetcon
AMRAP 15
50 Chest to Bar Pull Ups
40 Bar Facing Burpees
30 Deadlifts 80/50Kg
20 Muscle Ups

Mobility
Bully Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side

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