HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 7 September – 12 September

Monday
Metcon
“Hank Hill”
4 Rounds
6 Handstand Push Ups
4 Squat Cleans 60/40Kg
3 Rounds
7 Handstand Push Ups
3 Squat Cleans 80/50Kg
2 Rounds
8 Handstand Push Ups
2 Squat Cleans 100/60Kg

Mobility
Capsule Stretch
Quad Stretch on Box

Tuesday
Metcon
“Devil Went Down to Georgia”
1200m Run
21 Devil Presses
21 Strict Pull Ups
800m Run
15 Devil Presses
15 Strict Pull Ups
400m Run
9 Devil’s Presses
9 Strict Pull Ups

Mobility
Straddle Stretch

Wednesday
Metcon
“Highway to Hell”
15 Minute Ladder
1 Power Snatch 40/25Kg
1 Bar Facing Burpee
2 Power Snatches
2 Bar Facing Burpees
3/3, 4/4, 5/5…

Mobility
Capsule Stretch
Bretzel Stretch

Thursday
Metcon
“Fight Gone Bad”
3 Rounds
1 Minute Wall Balls
1 Minute Sumo Deadlift High Pull 35/25Kg
1 Minute Box Jumps 24/20″
1 Minute Push press 35/25Kg
1 Minute Row (Calories)
1 Minute Rest

Mobility
Pigeon Stretch

Friday
Metcon
“Working for The Weekend”
4 Rounds
400m Run
30 Double Unders
20 Kettlebell Snatches 16/8Kg
10 V-Ups

Mobility
Hamstring Stretch

Saturday
Metcon
“Kylo”
4 Rounds:
1 Minute SkiErg/Assault Bike
1 Minute Dumbbell Thrusters 22.5/15Kg
1 Minute Burpees
1 Minute Pull Ups
1 Minute Rest

*Alternate SkiErg and Assault Bike each round

Mobility
Shoulder Extension Stretch

fill out the form below to get started!

Take the first step towards getting the results you want!