HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts September 26 – October 1

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Monday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Muscle Ups
Max Effort Kipping Muscle Ups
Max Effort Ring Support Hold
*rest exactly 60 seconds

Skills
Snatch
*Above the knee
*Below the knee
*Floor

Metcon
27-21-15-9
Wall Balls
Clean & Jerk 43/29Kg

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

Bonus Work
6 x 500m Rows
2 Minute rest between efforts


Tuesday
Gymnastics/Connectivity
4 Rounds
Max Strict Pull Ups
Max Kipping Pull Ups
Max Effort Hanging
-rest 60 seconds exactly-

Strength
Thruster
5-5-5-5-5

Metcon
AMRAP 7
3 Toes To Bar
3 Overhead Squats 52/36Kg
6 Toes To Bar
6 Overhead Squats 52/36Kg
9/9, 12/12…

Mobility
Pigeon Stretch – 2 Mins per side
Breathing Lat Stretch – 2 x 4 Breathes per side

Bonus Work
Pendlay Rows
8-8-8-8-8


Wednesday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Handstand Push Ups
Max Effort Kipping Handstand Push Ups
Max Effort Handstand Hold
*rest exactly 60 seconds

Skills
Pause Jerks
3-3-3-3-3
*3 second pause in dip, 3 second pause in catch

Metcon
800m
30 Chest to Bar Pull Ups
30 Box Jump Overs
30 Burpees

Mobility
Standing Calf Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side

Bonus Work
EMOM 10
3-5 Toes to Bar
7-10 Wall Balls


Thursday
Gymnastics/Connectivity
4 Rounds
Max Effort Strict Toes to Bar
Max Effort Kipping Toes to Bar
Max Effort Hanging
-rest 60 seconds exactly-

Strength
Overhead Squat
5-5-5-5-5
*Ideally first rep is a snatch balance

Metcon
“Diane”
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups

Mobility
Couch Stretch – 2 Mins per side
Breathing Hamstring Stretch – 2 x 4 per side

Bonus Work
5 Rounds
10 Cal Assault Bike
50′ Farmer’s Carry 32/24Kg
10 Toes to Bar
50′ Farmer’s Carry


Friday
Gymnastics/Connectivity
4 Rounds
20 seconds front support
10 seconds rest
20 seconds back support
10 seconds rest

Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups

Friday Four Hundreds!
6 x 400m Runs
60 seconds rest between efforts

Mobility
Pigeon Stretch – 2 Mins per side
Banded External Rotation Stretch – 2 Mins per side


Saturday
Skills/Strength
Max Out Any Lift of Your Choosing
(Two if you really want)

Metcon
“Grace”
30 Clean & Jerks 61/43Kg

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