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Workouts 12 October – 17 October

MondayMetconSnake Bite21-15-9 Reps:Snatches 42/29KgChest to Bar Pull Ups MobilityChest & Shoulder Stretch TuesdayMetcon“Victoria”30 Dumbbell Burpee Box Step Overs 22.5/15Kg40 Handstand Push Ups50 Burpee Box Jump

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Workouts 5 October – 10 October

MondayCardioRun, Row, or Ski 5Km MobilityAthlete’s Choice TuesdayMetcon“Atlas”20-16-12-8-4Power Clean & Push Jerk 45/30KgOverhead Lunges 45/30Kg MobilityBretzel Stretch WednesdayMetcon“Snypes”15 Minute Ladder3 Single Arm Overhead Squats R3

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MondayMetcon“Friendly Fran”3 Rounds21 Thrustesr 52/35Kg21 Chest to Bar Pull Ups MobilityHalf Moon Lat Stretch TuesdayMetcon“Damn Diane”3 Rounds15 Deadlifts 143/93Kg15 Strict Deficit Handstand Push Ups MobilityBretzel

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Workouts 14 September – 19 September

MondayMetcon“Jamie”6 rounds400m run5 Power Snatch 61/43Kg5 Clean & Jerks 61/43Kg5 Muscle Ups MobilityUnderneath Stretch TuesdayMetcon“Freight Train”21 Right Arm Dumbbell Thrusters 22.5/15Kg21 Left Arm Dumbbell Thrusters

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Workouts 7 September – 12 September

MondayMetcon“Hank Hill”4 Rounds6 Handstand Push Ups4 Squat Cleans 60/40Kg3 Rounds7 Handstand Push Ups3 Squat Cleans 80/50Kg2 Rounds8 Handstand Push Ups2 Squat Cleans 100/60Kg MobilityCapsule StretchQuad

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Workouts 31 August – 5 September

Monday Metcon“Love and Thunder”AMRAP 710 Cal Assault Bike3 Muscle Ups-Rest 5-AMRAP 710 Cal Row10 Wall Balls-Rest 5-AMRAP 710 Cal Ski3 Power Cleans 100/70Kg MobilityBretzel Tuesday

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Workouts 24 August – 29 August

MondayMetcon/Lifting22 Minutes5 Rounds5 Bar Facing Burpees5 Power Snatches5 Bar Facing Burpees5 Squat Snatches *In remaining time 1RM Squat SnatchGents Weight: 30-40-50-60-70KgLadies Weights – 20-25-30-35-40Kg MobilityUnderneath

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Workouts 10 August – 15 August

MondayMetcon“Vulcan”4 Rounds12 Dumbbell Front Rack Lunges10 V-Ups-intro-3 Rounds10 Dumbbell Clean & Jerks3 Muscle Ups TuesdayMetcon“Bamboleo”AMRAP 510 Cal Ski10 Wall Balls-rest 5 minutes-AMRAP 55 Cal Assault

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