Workouts Nov 11 – 16 (Strict Season)

Monday Cardio At Minute 0:00 Row 2K At Minute 12:00 Ski 2K /1.5k At Minute 24:00 Bike 4K Aim -Cardio and Recovery Day The aim to complete each piece with 85-95% effort. Give equal effort to each (this does not mean equal time) Tuesday Strength 1RM Deadlift Metcon...

Workouts Nov 4 – 9

Monday Metcon 50/35 Cal Row 50 Wallballs 30 Chest to Bar Pull Ups 40/27 Cal Row 40 Wallballs 20 Bar Muscle Ups 30/18 Cal Row 30 Wallballs 10 Ring Muscle Ups Aim – My prediction for last week of the Open workout for this year! Pick a progressively more dificult...

Workouts Oct 28 – Nov 2

Monday Metcon Teams of 4 5 rounds 400m Run (As a team) 40 Cal Assault Bike Shared reps 50ft Synchro Lunge 40 Toes to Bar Shared reps Aim – Team workout for the bank holiday, have some fun! 10am class only. Tuesday Metcon Every 5 Minutes x5 20/15 Cal Row 20...

Workouts Oct 21 – 26

Monday Strength AMRAP 10 8 Kettlebell Push Press 10 Inverted Rows 12 Air Squats Metcon Teams of 3 (or 2) Max Cal Assault Bike in 20 minutes *Every time you swap partners , the athlete coming off the bike must perform 6 V-Ups. Aim – Treat as recovery work from...

Workouts Oct 14 – 19

Monday Metcon 5 Rounds 12 Dumbbell Front squats 9 Handstand Pushups 12 Dumbbell Power Cleans 50 Double Unders *Rest 1 minute Aim – Try to not stop moving the entire workout, big sets and earn the rest! Bonus Work 3 RM Bench Press Tuesday Metcon 27-21-15-9...