HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 6 June – 11 June

By: 0

Monday
Team Throwdown!!!!

Bonus Work
Help Caoimhe & Niall shift 22 tonnes of topsoil


Tuesday
Gymnastics/Connectivity
4 Rounds
1 Rope Climb
3 Handstand Walks for distanceStrength 3/6
Front Squat
Build up to a heavy single
NO MISSES!
*If you PR, stop!

Metcon
“Helen”
3 Rounds
400m Run
21 Kettlebell Swings
12 Pull Ups

Mobility
Standing Calf Stretch – 2 Mins per side
Pigeon Stretch – 2 Mins per side

Bonus Work
6 Rounds
20 seconds right side plank
10 seconds rest
20 seconds left side plank
10 seconds rest


Wednesday
Super Circuit
4 Rounds
A) 1 Minute Rowing (for Calories)
-30 seconds rest-
B) 1 Minute Handstand Practice
-30 seconds rest-
C) 1 Minute Bar Facing Burpees
-30 seconds rest-
D) 1 Minute Strict Pull Ups
-30 seconds rest-
E) 1 Minute Wall Balls
-30 seconds rest-
F) 1 Minute Overhead Carry
-30 seconds rest-
G) 1 Minute Double Unders
-30 seconds rest-
H) 1 Minute Strict Toes to Bar
-30 seconds rest-Mobility
Foam Roll Legs – 2 Mins per side
Bully Stretch – 2 Mins per side


Thursday
Strength
Floor Press
5-5-5-5-5Metcon
3 Rounds
21 Deadlifts 100/65Kg
15 Box Jumps 32/24″
9 Muscle Ups

Mobility
External Rotation Shoulder Stretch – 2 mins per side
Banded hamstring stretch – 2 mins per side

Bonus Work
30 rounds
30 seconds on/30 seconds off
Assault Bike


Friday
Gymnastics/Connectivity
8 Rounds
20 seconds arch
20 seconds hollow
*no rest, one continuous piece.Strength 3/6
Back Squat
Build up to a heavy single
NO MISSES!
*If you PR, stop!

Metcon
15 Ring Dips
30 Toes to Bar
45 Kettlebell Swings 24/16Kg
60 Double Unders
45 Power Cleans 45/30Kg
30 Chest to Bar Pull Ups
15 Strict Handstand Push Ups

Mobility
Couch Stretch – 2 Mins per side
Keg Drill – 2 Mins


Saturday
Strength
Hang Power Snatch
Build up to a heavy singleMetcon
800m Run
50 Pistols
50 Burpee Box Jump Overs 12-24″/8-16″
800m Run

Bonus Work
Strict Muscle Up Work

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.