Strength – Last Week of This Cycle
MondayStrength/Health Circuit1A) Nordic Falls5 x 8-12 each leg 1B) Z-Press5 x 8-12 1C) Banded Side Twists5 x 8-12 1D) Bicep Curls5 x “Max” Reps MobilityCactus…
Games Week
MondayMetcon“Echo Press”Gents30 Cal Bike/20 Cal Ski10 Wall Facing Handstand Push Ups20 Cal Bike/15 Cal Ski10 Wall Facing Handstand Push Ups20 Cal Bike/15 Cal Ski10 Wall…
Strength – August Week 3
MondayStrength/Health Circuit1A) Nordic Falls5 x 8-12 each leg 1B) Z-Press5 x 8-12 1C) Banded Side Twists5 x 8-12 1D) Bicep Curls5 x “Max” Reps MobilityFrog…
Base Phase – Week 5
MondayMetcon“Split Open”5 Rounds10 Single Arm Dumbbell Overhead Lunges 22.5/15Kg10 Dumbbell Box Step Ups 22.5/15Kg10 Strict HSPU10m Handstand Walk AimShoulder Endurance, Single Leg Strength / Patience…
Strength – 25 July
MondaySkillsPower SnatchBuild to a heavy single Then 3 @ 90% of that Accessories1A) Push Press3-3-3-3-31B) PVC Pipe Strict Press5 sets to failure (or 60 seconds)*Immediately…
Base Phase – Week 4
MondayMetcon“Sludge”In 4 Minutes Complete400m Run10/7 Cal SkiMax Strict Toes to Bar *Strict Toes to Bar must be completed in sets of 3** Rest 2 minutes…
Strength 18 July
MondaySkillsHang SnatchBuild to a heavy single Then 3 @ 90% of that Accessories1A) Push Press3-3-3-3-31B) PVC Pipe Push Press5 sets to failure (or 60 seconds)*Immediately…
Base Phase – Week 2
MondayMetcon“Speed Racer”8 Rounds5 Deficit Handstand Push Ups10 Dumbbell Snatches5 Shuttle Runs AimShoulder Endurance, Breath Control / Self Talk MobilityWall Hinge StretchBreakdancer Stretch TuesdayMetcon“Nox”In 4 Minutes…
Strength 11 July
MondaySkillsPower SnatchBuild to a heavy single Then 3 @ 90% of that Accessories1A) Push Press3-3-3-3-31B) PVC Pipe Push Press5 sets to failure (or 60 seconds)*Immediately…
Base Phase 1
MondayMetcon“This is 40”40 Pull Ups40 Bar Facing Burpees40 Power Snatches 40/25Kg40 Cal Row AimPacing Work / Staying Calm MobilityPigeon StretchShoulder Extension Stretch TuesdayStrengthSemi Finals Complex3…