HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 03 December – 08 December (Party Night!)

Monday
Metcon
21-15-9
Strict Pull Ups
Devil Presses 22.5/15Kg

Aim
Physical – Muscular Endurance
Mental – Pacing

Recovery/Cooldown
Shoulder Extension Stretch
Bretzel Stretch

Bonus Work
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Tuesday
Metcon
“Kitchen Sink”
AMRAP 5 minutes of:
20 Wall Ball Shots, 20/14
10 Deadlifts 84/61Kg

AMRAP 5 minutes of:
20/15 Calories, Rowing
10 Push Jerks, 70/47Kg

AMRAP 5 minutes of:
20 Burpees, lateral over bar
10 Power Snatch, 52/36Kg

*Rest 5 minutes between workouts.

Aim
Physical – ALL of CrossFit (Lactate Threshold/Recovery)
Mental – Effort

Recovery/Cooldown
Bully stretch on rank
Sealrocks

Bonus Work
6 x 50′ Zercher Yoke Walk

Wednesday
Metcon/Strength
21 Snatches @ 70%
15 Snatches @ 80%
9 Snatches @ 90%
Max out in the remaining time

Aim
Physical – Skill
Mental – Virtuosity

Recovery/Cooldown

Underneath Stretch

Bonus Work
5 x 3-15 GHD SIt Ups
5 x 2-15 GHD Back Extensions

Thursday
Metcon
15 Bar Muscle Ups
100 Double Unders
200’ HS Walk
100 Double Unders
15 Bar Muscle Ups

Aim
Physical – Skill/Joint Health
Mental – Humility

Recovery/Cooldown
Twisting Lat Stretch
Calf Stretch

Bonus Work
Tabata Assault Bike
8 Rounds: 20 seconds work/10 seconds rest

Friday
Metcon
In a 2 minute window
40 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
30 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
20 Wall Balls
Max Double Kettlebell Swing in Remaining time
-rest 2 minutes-
In a 2 minute window
10 Wall Balls
Max Double Kettlebell Swing in Remaining time

Aim
Physical – Lactate Tolerance
Mental – Grit

Recovery/Cooldown
Lovely Couch Stretch

Bonus Work
2 Minutes Rowing at 18 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 20 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 22 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 24 strokes per minute
-1 Minute rest-
2 Minutes Rowing at 26 strokes per minute
*Aim is consistency of stroke
**Split time should reduce by 2 seconds each time you move up stroke rate

Saturday
Metcon
10 Rounds
10 Toes to Bar
10 Dumbbell Power Cleans
10 Pistols
10 Handstand Push Ups

Aim
Physical – Blood Flushing
Mental – Staying Present

Recovery/Cooldown
Straddle Stretch

Sunday

Your chance to make up a day you missed, get coached in a skill you’d like to build, or take on the monster mash workout!

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.