HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 16 October – 21 October (Fitness | Friendship | Fulfilment)

Monday
Metcon
3 Minutes Max Legless Rope Climbs
2 Minutes Max Muscle Ups
1 Minute Max Strict Handstand Push Ups
3 Minutes Max Rope Climbs
2 Minutes Max Bar Muscle Ups
1 Minute Max Kipping Handstand Push Ups

Bonus Work
10 Cal Assault Bike
100′ D-Ball Carry 20kg
10 Cal Assault Bike
100′ D-Ball Carry 30Kg
10 Cal Assault Bike
100′ D-Ball Carry 40Kg
10 Cal Assault Bike
100′ D-Ball Carry 50Kg
10 Cal Assault Bike
100′ D-Ball Carry 60Kg
10 Cal Assault Bike
100′ D-Ball Carry 50Kg
10 Cal Assault Bike
100′ D-Ball Carry 40Kg
10 Cal Assault Bike
100′ D-Ball Carry 30Kg
10 Cal Assault Bike
100′ D-Ball Carry 20kg

Tuesday
Strength
A) Ring push up
5 x 10-16 reps
B) Inverted Row
5 x 10-16 reps

Metcon
“Exhaust Fumes”
20 Cal Assault Bike
20 Toes to Bar
20 Cal Row
20 Toes to Bar

Bonus Work
30 Hollow/Arch Rolls
*You’re going to be rolling on the floor anyway, might as well be productive

Wednesday
Metcon
8 Rounds
8 Hang Power Cleans 45/30Kg
8 Bar Facing Burpees
8 Overhead Lunges 45/30Kg
8 Chest to Bar Pull Ups

Bonus Work
AMRAP 10
10 Calorie Row
ME Strict HSPU
*Score is total HSPU

Thursday
Metcon
CROSSFIT LINCHPIN TEST 7
4 Rounds for time of:
4 Power Cleans 93/66Kg
4 Front Squats
4 Shoulder to Overhead

Bonus Work
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Friday
Metcon
90 Double-unders
70 Wallballs, 10ft
50 Deadlifts 70/45Kg
30 Muscle-ups
50 Deadlifts 70/45Kg
70 Wallballs
90 Double-unders

Bonus Work
Russian Twists
5 x 12-30 reps

Saturday
Metcon
2 Rounds
30 Bar Facing Burpees
20 Chest to Bar Pull Ups
10 Snatches 70/45Kg
*Snatches can be power or full

Bonus Work
2 Rounds
1 Mile Run
2K Row
4K Bike
*Yes, we know we’re mixing imperial and metric here.

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