HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 18 September – 23 September | Get Fit & Have Fun in South Dublin

Monday
Metcon
3 Rounds
50′ Sled Drag
50′ HS Walk

3 Rounds
10/7 Calories Assault Bike
25′ Seated Sled Pull

Bonus Work
AMRAP 10
10/7 Calories Rowing
30 Seconds D-Ball Hold

Tuesday
Metcon
21-15-9
Dumbbell Squat Clean Thrusters
Strict Pull Ups

Bonus Work
4 x 50′ Yoke Walks

Wednesday
Connectivity
4 Rounds
Turkish Get Up
1 Rope Climb

Metcon
4 x 800m Run
-Rest 2 Minutes Between Efforts-

Bonus Work
Alt EMOM 16
30-50 UB Double Unders
5-7 Strict HSPU

Thursday
Metcon
2 Rounds
15 Power Cleans 70/45Kg
15 Strict HSPU
15 Strict Toes to Bar
15 Bar Facing Burpees

Bonus Work
30 minutes Assault Bike

Friday
Strength
Split Jerk
1-1-1-1-1

Metcon
AMRAP 7
42 Double Unders
14 Push Presses 40/25Kg

Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest

Saturday
Metcon
AMRAP 5
50 Wall Ball Buy In
9 Power Snatches 50/35Kg
9 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
35 Wall Ball Buy In
6 Power Snatches 60/40Kg
6 Lateral Burpees Over Bar
-rest 5 minutes-
AMRAP 5
20 Wall Ball Buy In
3 Power Snatches 70/45Kg
3 Lateral Burpees Over Bar

Bonus Work
Every 2 Minutes for 10 rounds

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