HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 14 Jan – 19 Jan (First Week of Nutrition Reset!)

CHECK OUT OUR NUTRITION RESET TALK HERE!

Monday
Metcon
3 Rounds
30 Wall Balls
10 Power Cleans 84Kg/61Kg

Aim
High Rep Wall Balls to get the heart rate going followed with heavy power cleans.
Both are explosive movements so controlling breathing is key.
Time your rest off the clock, stick to your game plan.
Working up to 15 minutes.

Recovery/Cooldown
Wall Ball Thoracic Stretch

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank

Tuesday
Metcon
“Muscle Up 17.3”

3 rounds of:
3 muscle ups
6 squat snatches, 43/29Kg
3 rounds of:
3 muscle ups
5 squat snatches, 61/43Kg
3 rounds of:
3 muscle ups
4 squat snatches, 84/61Kg
3 rounds of:
3 muscle ups
3 squat snatches, 102/70Kg
3 rounds of:
3 muscle ups
2 squat snatches, 111/79Kg
3 rounds of:
3 muscle ups
1 squat snatch, 120/83Kg

Aim
Good “Open Prep” with a different twist on Castro’s workout
Snatches start off light and management and build to VERY heavy
Very few peopel expected to get through this workout, so stay humble and use it as a chance to build skills and endurance
Working for 20 Minutes

Recovery/Cooldown
Shoulder Extension Stretch
Capsule Stretch

Bonus Work
30 Minutes Assault Bike

Wednesday
“Hold and Carry”
3 Rounds
60 second handstand hold
30 seconds rest
60 second farmers walk
30 seconds rest

Metcon
4 Rounds
1 Minute Row at 24-26 strokes per minute
1 Minute Burpee Box Jump
1 Minute Double Unders
1 Minute Rest

Aim
Today is a steady state pace day, no going full throttle on any piece.
These days build your body’s recovery capacity to push harder on other days.

Recovery/Cooldown
Straddle Stretch

Thursday
Metcon
Frantasy Land
15-12-9
Thrusters 43/29Kg
Pull Ups
12-9-6 reps
Thrusters 52/36Kg
Chest to Bar Pull Up
9-6-3 reps
Thrusters 61/43Kg
Bar Muscle Ups

Aim
Sam thinks this coming up in The Open, so we’re doing it.
Take the “Fran” portion slowly, you should be comfortably out of breath loading the second bar.
The last bar/couplet should feel like muscular endurance, not cardio.
Lot of mental fortitude required.
Working up to 18 minutes

Recovery/Cooldown
Lovely Couch Stretch

Bonus Work
4 Rounds
100′ D-Ball Carry
100′ Backwards Sled Drag

Friday
Metcon
50 Push Ups
50 Deadlifts 100/65Kg
50 Toes to bar
50 Push Ups

Aim
An endurance workout designed to build up foundational strength.
Short sets on the push ups to ensure good form and to get the benefit from them.
Deads and ttb will tax your grip and core before returning to more push ups!
Working for 22 minutes.

Recovery/Cooldown
Bretzel Stretch

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Saturday
Metcon
Two Stroke Pull (Team Version)

Each member of the team completes
5 rounds:
300-m run
20 / 15-cal Assault Bike
44-ft. sled pull

*When Team Member A completes run, Team Member B can start run.
Team Member B can start Bike once Team Member A starts sled pull

Recovery/Cooldown

Underneath Stretch
Pigeon Stretch

Sunday

Secret Monster Mash OR your chance to catch up on missed workouts!

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