HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 25 September – 30 September | Get Fit & Lose Weight With High Intensity Training in South Dublin

Monday
Strength
Back Squat
10-5-3-1-1-1-3-5-10

Bonus Work
AMRAP 10
10/7 Cal Bike
6 D-Ball Cleans

Tuesday
Metcon
Every 4 Minutes x 5
12 Calorie Row
9 Wall Balls
6 Power Snatches 43/29Kg

Bonus Work
5 x 3-15 GHD Sit UPs
5 x 3-15 GHD Back Extensions

Wednesday
Metcon
AMRAP 18
18 Kettlebell Swings
18 Push Ups
18 Ring Rows
18 Air Squats

Bonus Work
4 x 50′ Zercher Yoke Walk

Thursday
Metcon
“Gas & Grit”
150 Double Unders
75 Thrusters 20/15Kg
100 Double Unders
50 Thrusters 20/15Kg
50 Double Unders
25 Thrusters 20/15Kg

Bonus Work
EMOM 12
6-10 UB Strict Toes to Bar
*Use Stall Bar

Friday
Metcon
AMRAP 11
3 Strict Muscle Ups
3 Cleans at 80-90%

Bonus Work
8 Rounds
20 seconds hollow
10 seconds rest

Saturday
Metcon
800m Run
50 Pistols
50 Burpee Box Jump Overs
800m Run

Bonus Work
5 x 45 seconds on/15 seconds off
D-Ball Hold

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