HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 16 July- 21 July (Ooh, Saucy)

Monday

Metcon
21-15-9
Strict Chest to Bar Pull Ups
Deadlifts 140/90Kg

Aim
Physical – Grip Strength Endurance
Mental – Self Talk

Recovery/Cooldown
Sealrocks
Rollovers

Bonus Work
EMOM 10
L-Sit
*Record shortest hold

Tuesday

Metcon
“Jacqueline”
800m Run
50 Thrusters 20/15Kg
30 Toes to Bar

Aim
Physical – Redline Pacing
Mental – Effort

Recovery/Cooldown
Calf Stretch
Twisting Lat Stretch

Bonus Work
“Dilly Dilly”
AMRAP 12:
2 Power Snatches 61/43Kg
4 Overhead Squats 61/43Kg
16/12 Calorie Row

Wednesday

Strength
Strict press
1-1-1-1-1

Metcon
AMRAP 9
3 Wall Walks
9 Single Arm Ring Rows left arm
9 Single Arm Ring Rows right arm

Aim
Physical – Strength/Structure
Mental – Humility

Recovery/Cooldown
Shoulder Extension Stretch

Bonus Work
21-18-15-12-9-6-3
Calorie Row
V-Up

Thursday

Metcon
15.1
AMRAP 20
8 Overhead Lunges 43/29Kg
8 Bar Facing Burpees
8 Overhead Lunges 43/29Kg
8 Chest to Bar Pull Ups

Aim
Physical – Overhead Stability
Mental – Coach Yourself Throughout

Recovery/Cooldown
Capsule Stretch

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

Friday

Metcon
3 Rounds
800m Run
50 Wall Balls

Aim
Physical – Cardio
Mental – Growth

Recovery/Cooldown
Wall Ball Thoracic Stretch
Couch Stretch

Saturday

Metcon
“Everest”
21-15-9
Back Squat 143/102Kg
Strict Handstand Push Ups

Aim
Physical – Strength/Endurance
Mental – Gratitude

Recovery/Cooldown
Diamond Frog

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

fill out the form below to get started!

Take the first step towards getting the results you want!