HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 26 June – 1 July

Monday
Metcon
“Hurricane”
3 Rounds
800m Run
21 Power Cleans 70/47Kg
(28 minute cap)

Mobility
Couch Stretch – 2 mins per side
External rotation shoulder stretch – 2 mins per side

Bonus Core
5 Rounds
3-15 GHD Sit Ups
3-15 Back Extensions

Bonus Work
4 x 50′ Yoke Walks

Tuesday
Metcon
7 Rounds
9 Power Snatches 43/29Kg
15 Wall Balls
21 Double Unders

Mobility
Couch Stretch – 2 mins per side
Pigeon Stretch – 2 mins per side

Bonus Core
6 Rounds
45 seconds right side plank
15 seconds rest
45 seconds left side plank
15 seconds rest

Wednesday
Skills
Turkish Get Up

Metcon
5-10-15-20-25
Toes to bar
Handstand Push Ups

Mobility
Couch Stretch – 2 mins per side
Bully Stretch – 2 mins per side

Bonus Work
30 D-Ball over yoke
*Set Yoke above head height

Thursday
Metcon
9 Muscle Ups
21 Deadlifts 102/70Kg
7 Muscle Ups
15 Deadlifts 102/70Kg
5 Muscle Ups
9 Deadlifts 102/70Kg
(12 Minute Cap)

Mobility
Bully Stretch – 2 mins per side
Seal Rocks – 3 x 8

Bonus Core
200m Ab Row

Bonus Work
100 Pull-ups
100 Kettlebell swings (24 / 16 kg)
100 Double-unders
100 Overhead squats (95 / 65 lbs)
(Only do if not able to do Fran tomorrow)

Friday
Metcon
“Fran”
21-15-9
Thrusters
Pull Ups

Bonus Work
Friday Four Hundreds!!!!!!
6 x 400m Runs
*2 minutes rest in between efforts

Mobility
Couch Stretch – 2 mins per side
Standing Calf Stretch – 2 mins per side

Saturday
Strength
Max Out Any Lift(s) you want!

Mobility
Couch Stretch – 2 mins per side
Bully Stretch – 2 mins per side

fill out the form below to get started!

Take the first step towards getting the results you want!

Learn more about our privacy & cookie policy.