Monday – 10am & 12noon Classes Only
Metcon
“Kahn”
15-12-9-6-3
Back Squats 60/40Kg
Dumbbell Clean & Jerks
Mobility
Pigeon Stretch
Bretzel Stretch
Tuesday
Metcon
“Long John Silver”
80 Kettlebell Swings
80 Pistols
80 Push Presses 40/25Kg
80 Pull Ups
Mobility
Capsule Stretch
Wednesday
Metcon
“Currahee”
800m Run
100 Double Unders
50 Box Jump Overs
100 Double Unders
800m Run
Mobility
Hurdler Stretch
Thursday
Metcon
AMRAP 12
12 Dumbbell Lunges
12 Handstand Push Ups
12 Dumbbell Lunges
12 Toes To Bar
Mobility
Quad Stretch
Friday
Metcon
“Eurythmics”
AMRAP 7
7 Cal Ski
7 Push Jerks 50/35
-rest 3 minutes-
AMRAP 7
7 Cal Bike
7 Power Snatch 40/25Kg
-rest 3 minutes-
AMRAP 7
7 Cal Row
7 Thrusters 30/15Kg
Mobility
Left/Right Straddle
Saturday
Metcon
“Nasty Nancy”
5 Rounds:
500m Run
15 Overhead Squats 84/57Kg
15 Bar Facing Burpees
Mobility
Underneath Stretch