Workouts Sept 30 – Oct 5

Monday Metcon 150 Double Unders 21 Toes to Bar 18 Handstand Pushups 15 power Snatches 50/35kg 100 Double Unders 18 Toes to Bar 15 Handstand Push Ups 12 Power Snatches 60/40Kg 50 Double Unders 15 Toes to Bar 12 Handstand Push Ups 9 Power Snatches 70/45Kg Aim- Bit of...

Workouts Sept 23 – 28

Monday Metcon 27-21-15-9 Chest to Bar Pull Ups Overhead Squats 43/29Kg Aim – Open Prep in full swing, rep scheme and movements simular to what you could find in an Open Workout! Bonus Work 27-21-15-9 Calories, Assault Bike Power Snatch 43/29Kg Tuesday Metcon 22...

Story Time – The Volume Fallacy

More =/= better Better is better! It’s easier to think that adding extra lifts, metcons, or longer workouts is the key to getting better. What’s harder to do, and ultimately more rewarding, is intensity. “Intensity is the independent variable most...

Workouts Sept 16 – 21

Monday Connectivity 4 Rounds (not for time) 10 Inverted Rows 3 Wall Walks 100′ Farmers Carry Metcon 21-15-9 Sumo Deadlift High Pull 43/29Kg Thruster 43/29Kg Aim – “New” Movement, face pace, go for big sets and hold on! Bonus Work 3x1000m Row...