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Workouts 28 February – 4 March

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Monday
Skills
Max Touch N Go Power Snatches at 55/65/75/85/95%
30 seconds MAX EFFORT calorie row before each set
Rest 2 Minutes between efforts

Metcon
18-15-12-9-6
Toes to Bar
Overhead Squats 61/43Kg

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

Bonus Core
4 Rounds
20 Seconds Front Support
10 Seconds Rest
20 Seconds Back Support
10 Seconds Rest

Bonus Work
AMRAP 15
11 Calorie Row
33 Double Unders
11 Calorie Assault Bike
33 Double Unders


Tuesday
Strength
Week 8/12
Back Squat
1 x 5 @ 65%
1 x 5 @ 70%
1 x 5 @ 75%
1 x 5 @ 80%
Front Squat
1 x 5 @ 60%
3 x 5 @ 65%Metcon
“Fran”
21-15-9
Thrusters 43/29Kg
Pull Ups

Mobility
Pigeon Stretch – 2 Mins per side
External Rotation Shoulder Stretch – 2 Mins per side

Bonus Core
5 Rounds
40 seconds on/20 seconds off
Weighted Plank


Wednesday
Skills
Max Touch N Go Power Clean & Push Jerks at 55/65/75/85/95%
30 seconds MAX EFFORT calorie row before each set
Rest 2 Minutes between effortsMetcon
AMRAP 15
42 Double Unders
21 Dumbbell Hang Cleans
7 Strict Handstand Push Ups
*Can scale to kipping hspu

Mobility
Hanging Lat Stretch – 2 Mins per side
Couch Stretch – 2 Mins

Bonus Core
8 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest

Bonus Work
3 Sled Pulls
3 Overhead Yoke Walks 50′


Thursday
Strength
Week 2/6
A) Pendlay Rows
4 x 5
B) Chin Ups
4 x Max Effort
C) 50′ Handstand WalkMetcon
AMRAP 14
10 Muscle Ups
20 Deadlifts 100/70Kg
30 Pistols

Bonus Core
GHD Sit Ups
4 x 12
GHD Back Extensions
4 x 12

Bonus Work
Turkish Get Up (Barbell)
Build up to a heavy single


Friday
Strength
Back Squat
2 x 5 @ 65%
3 x 5 @ 70%
Front Squat
4 x 5 @ 60%Metcon
Run 1 Mile

Mobility
Wrist/Forearm Stretch – 2 Mins
Couch Stretch – 2 Mins

Saturday
17.2

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

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