HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Workouts 9 October – 14 October (Fun Fitness in South Dublin)

Monday
Metcon
“Snake Bike”
21-15-9
Snatch 43/29Kg
Chest to bar Pull Ups

Bonus Work
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push UPs

Tuesday
Metcon
112 Pistols
60 Power Cleans 52/36Kg

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

Wednesday
Metcon
50 Toes to Bar
50 Wall Balls
50 Dumbbell Snatches 22.5/15Kg
50 Handstand Push Ups

Bonus Work
“Crystal Meth”
15 Cal Bike
9 Bar Facing Burpees
3 Unbroken Deadlifts 80/55Kg
12 Cal Bike
9 Bar Facing Burpees
6 Unbroken Deadlifts 80/55Kg
9 Cal Bike
9 Bar Facing Burpees
9 Unbroken Deadlifts 80/55Kg
6 Cal Bike
9 Bar Facing Burpees
12 Unbroken Deadlifts 80/55Kg
3 Cal Bike
9 Bar Facing Burpees
15 Unbroken Deadlifts 80/55Kg

Thursday
Metcon
60 Calorie Row
30 Kettlebell Thrusters 24Kg/16Kg
15 Muscle Ups

Bonus Work
4 Rounds (not for time)
50′ Single Side Front Rack Carry (each side)
30 second plank
50′ Bear Crawl
30 second hollow

Friday
Metcon
“Perdition”
5 Rounds
1 Minute Assault Bike
1 Minute Kettlebell Snatches 32/24Kg
1 Minute Burpee Box Jump Overs
1 Minute Rest


Bonus Work

A) Bench Press
5-5-5-5-5
B) Bicep Curls
8-8-8-8-8

Saturday
Metcon
2012 Regionals Event 4
50 Back squats (60/40Kg)
40 Pull-ups
30 Shoulder-to-overhead (60/40Kg)
50 Front squats (40/30Kg)
40 Pull-ups
30 Shoulder-to-overhead (40/30Kg)
50 Overhead squats (30/20Kg)
40 Pull-ups
30 Shoulder-to-overhead (30/20Kg)

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