HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 2 October – 7 October: The Most Fun Fitness in Stillorgan

Monday
Metcon
AMRAP 14
7 Power Cleans 70Kg/47Kg
14 Toes to Bar
7 Front Squats 70Kg/47Kg
14 Chest to Bar
7 Push Jerks 70Kg/47Kg
14 Bar Muscle Ups

Bonus Work
20 Minutes Aerobic Row
*breathe through nose entire time
** no higher than 22 strokes per minute

Tuesday
Metcon
“Diane”
21-15-9
Deadlifts 102/70Kg
Handstand Push Ups

Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest

3 Pegboard Ascents

Wednesday
Metcon
Team Series Event One (Kinda)
9-15-21 reps:
Bar Facing Burpees
Thrusters 43/29Kg

Bonus Work
3 Sled Pulls
4 50′ Overhead Yoke Walks

Thursday
Skills
Snatch
1-1-1-1-1

Metcon
“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders

Bonus Work
2 Rounds for time:
18 Calories, Assault Bike
15 Toes-to-bar
12 Thrusters, 52/36Kg
9 Chest-to-bar Pull-ups

Friday
Metcon
“Smokin Aces”
5 Rounds
20 Wall Balls
15 Power Snatches 35/20Kg

Bonus Work
AMRAP 10
10 Calorie Row
30 Second D-Ball Hold

Saturday
Metcon
“Handlebars”
Every 4 Minutes x 5 Rounds
12/8 Calories Bike
8 Handstand Push Ups
4 Power Clean & Push Jerks 61/43Kg

Bonus Work
6 x 400m Runs
-rest 1 minute-
**Aim is consistency of runs

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