HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 18 Mar – 23 Mar (Last Week of The Open!)

Monday

***BANK HOLIDAY. CLASS AT 10am. (19.4 REPEATS AT 11am)***

Metcon
10 Rounds
9 Thrusters 52/36Kg
1 Rope Climbs

Aim
Sam has called Thrusters and Rope Climbs for 19.5!
Thrusters should be unbroken in at least half your rounds.
The aim is to see how much rest you need and practice TIMING rest
Working up to 18 minutes

Recovery
Shoulder Extension Stretch
Pigeon Stretch

Bonus Work
5 Rounds
50 Double Unders
15 GHD Sit Ups

Tuesday
Metcon
4 Rounds
Within a 2 Minute Window Complete:
15 Wall Balls
Max Effort Strict Handstand Push Ups
Max Effort PVC Pipe Presses
-rest 1 minute between rounds-

4 Rounds
Within a 2 Minute Window Complete:
15/12 Cal Row
Max Effort Strict Chin Ups
Max Effort Ring Rows
-rest 1 minute between rounds-

Aim
Another BURN session!
The aim is develop our bodies ability to recover, and work fast AND slow twich fibres.
The first movement elevates the heart rate and preps the muscle group.
The second movement builds power
The third movement builds endurance.

Cooldown
Twisting Lat Stretch

Bonus Work
EMOM 10
15 seconds max calorie assault bike
(pedal slowly during rest)

Wednesday
Metcon
12 Minute Ladder
3 Strict Toes to Bar
3 Hand Release Push Ups
3 Power Cleans 70/47Kg
6/6/6, 9/9/9…

Aim
Building Core and Shoulder Endurance.
Power Cleans should be done in sets of 3.
Expect to slow down as the workout progresses.

Recovery
Underneath Stretch
Diamond Frog

Bonus Work
1 mile run

Thursday
Structure
1A) Sled Bear Crawl
3 x 50′
1B) Turkish Geet Up
4 x 3

2A) Sled Rope Pull
3 x 25′
2B) Double Kettlebell Front Rack Hold
3 x 30s

Aim
Can you feel strict season coming?
Time to start working on building up long term joint health and structural strength

Recovery
Straddle Stretch

Friday
Metcon
As a 2 person Team
2 Rounds:
200m Run
Noes and Toes Handstand Hold
200m Run
Max Active Shoulder Hang
200m Run
Max Plank
200m Run
Max Ring Support

Aim
Done in a you go, I go format.
The aim is to “rest’ from your runs in an active structural hold.
Instead of resting completely between runs, active rest with core work.
Work cooperatively with your partner to maximise the benefit from the workout.

Recovery
Banded Hamstring Stretch

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