HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 13 August- 18 August (Oooh Tasty!)

Monday

Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups

Aim
Physical – Grip Endurance
Mental – Tenacity

Recovery/Cooldown
Straddle Stretch

Bonus Work
EMOM 10
Double Kettlebell Front Rack Hold
*Record shortest time

Tuesday

Metcon
21-15-9
DB Front Squats 22.5/15Kg
Toes to Bar

Aim
Physical – Breathing Control
Mental – Staying Calm

Recovery/Cooldown
Couch Stretch

Bonus Work
For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Wednesday

Tests
A) 800m Run
-rest 5 minutes approx-
B) 1000m Row
-rest 5 minutes approx-
C) 30/20 Cal Bike

Aim
Physical – Aerobic Threshold/Recovery
Mental – Effort

Recovery/Cooldown
Pigeon Stretch

Bonus Work
21-15-9
Dumbbell Deadlifts 22.5/15Kg
Ring Dips

Thursday

Metcon
AMRAP 20
5 Muscle Ups
10 Strict Handstand Push Ups
15 Toes to Bar
20 Pistols

Aim
Physical – Muscular Endurance
Mental – Virtuosity

Recovery/Cooldown
Capsule Stretch

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

Friday

Metcon
3 Rounds
30 Wall Balls
20 Chest to Bar Pull Ups
10 Front Squats 100/65Kg

Aim
Physical – Blood Flushing
Mental – Pacing

Recovery/Cooldown
Diamond Frog Stretch

Bonus Work
EMOM 10
L-Sit Hold
*Record Shortest Hold

Saturday

Metcon
“Naughty Nancy”
4 Rounds
600m Run
25 Overhead Squats 64/43Kg

Aim
Physical – Midline Endurance
Mental – Positivity

fill out the form below to get started!

Take the first step towards getting the results you want!