HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts July 6 – July 11

Monday

Strength Circuit

1A) Handstand Hold Practice
5 x 30-60 seconds hold

1B) Front Rack Lunge
8-8-8-8-8

1C) Single Leg Romanian
Deadlift 8-8-8-8-8

Mobility
Frog Stretch

Tuesday

Strength
Alt EMOM 21

1) Push Press x 3

2) Pull Ups – Max Set at 1113 tempo

3) Rest

Core
Tabata Hollow/Arches

Mobility
Capsule Stretch

Wednesday

Metcon
“Call It A StrengthCon”
21-15-9
Dumbbell Box Step Overs 22.5/15Kg
Back Squat 80/50Kg

Time Cap: 16 Minutes
Benefit: Increase Muscle and Strength

Mobility
Bretzel Strength

Thursday

Strength
Power Clean & Push Jerk
Build to a heavy single

Metcon
20 Clean & Jerks at 50% of above

Mobility
Hurdler Stretch

Friday

Strength
Alt EMOM 18

1) Floor Press x 12

2) Strict Toes to Bar

3) Rest

Core
1 Minute Right Side Plank
1 Minute Front Plank
1 Minute Left Side Plank
-1 Minute Rest
1 Minute Left Side Plank 1 Minute Front Plank
1 Minute Right Side Plank

Saturday

Strength
Hang Snatch
Heavy Single

Conditioning
“Liquid Chalk”
AMRAP 8
10 Burpee Box Jumps
20 Thrusters

Mobility
Shoulder Stretch on Box

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