HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 10 June – 15 June

Monday

Metcon
3 Rounds
600m Run
18 Handstand Push Ups
12 Dumbbell Hang Clean & Jerks

Aim– consistent run pace, big handstand push up sets, strong core tension with dumbbells.

Cooldown
cobra stretch

Bonus work
EMOM10
20 second assault bike

Tuesday

Metcon
30-20-10
Deadlifts 84/61Kg
Dumbbell Thrusters 15/10Kg

Aim– big sets, lighter dumbbell to move faster. Keep back straight even when fatigue sets in

Cooldown

Bretzel Stretch

Bonus Work
20 Minute Row

Wednesday

Metcon
AMRAP 25
5 Strict Pull Ups
10m HS Walk
15 Cal Row
5 Kipping
10m HS Walk
15 Cal Ski
5 Chest to Bar
10m HS Walk
15 Cal Assault Bike

Aim– Gymnastic work, shoulder stability and position out of breath.

Cooldown
Banded Lat stretch

Bonus Work

EMOM 10
L-Sits

Thursday

Metcon
4 Rounds
400m Run
16 Bar Facing Burpee
8 Squat Snatch 61/43kg

Aim– Snatching out breath, pick a weight you can do fast singles! MUST be a SQUAT !

Cooldown
Couch Stretch

Bonus Work
AMRAP8
Handstand Pushups

Friday

Gymnastics
Skin The Cats

Metcon
Row 2000m
100 Wall Balls
30 Muscle Ups

Aim – Leave it all on the 2km Row, deal with the wallballs, impress your self on the muscle ups

Cooldown
Pigeon Stretch

Bonus Work
3 Rounds
3-15 GHD Sit Ups
50ft Kettlebell Overhead Walk
-Then-
3 Rounds
15 Back Extensions
50ft Handstand walk (50 shoulder taps)

Saturday

Weightlifting
1RM Power Clean & Push Jerk

Metcon
AMRAP 8
80% of 1RM just found

Aim– Use the clock to keep consistent across the 8 minutes, stay close to the bar and pick it up sooner than you think!

Cooldown
Stradle Stretch

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.