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Workouts March 9 – 14

Monday

Metcon
21-15-9
Power Snatch
Thruster
45/30kg

Aim- High Pace, fast movement barbell workout! Aim to explode before putting the bar down for the best training effect!

Bonus Work
12 Strict Handstand Pushups
20 GHD Situps
9 Strict Handstand Pushups
20 GHD Situps
6 Strict Handstand Pushups
20 GHD Situps

Tuesday

Metcon
3 Minutes On/ 2 Minutes Off x4
2 Rounds
12 wallballs
12 Deadlifts 60/40
Amrap: Pull Ups

Aim – High cyclical movements at high intensity. Translation: Today should be light for deadlifts and you should move fast on all parts of the workout! Go for it unbroken, then test out pull ups!

Bonus Work
Back Squat
6 Sets of 3 Reps

Wednesday

Metcon
2 Rounds
20 Push Press
30 Single Dumbbell Box Step Ups
20 Bar Facing Burpees
30/25 Cal Row

Aim– Big reps, aim to stay composed and focused when the going gets tough!

Bonus Work
15 Minute Assault Bike @60% Effort
*Every 2 minutes 6-10 Push Ups + 10 Air Squats

Thursday

Metcon
Every 4 Mins x 5
15/12 Cal Ski
6 Front Squat 80/50kg
6 Bar Muscle Ups

Aim – Lifting & bodyweight movements under fatigue!

Bonus Work
CROSSFIT LINCHPIN TEST 4
2 Rounds for time of:
18 Calorie Row
15 Thrusters 95/65
12 Chest-to-bar Pull-ups

Friday

Metcon
AMRAP20
40 Double Unders
8 Toes to Bar
10 Single Arm Dumbbell Hang Clean & Jerks (5/5)

Aim – A play on 18.1 , with Double unders instead of rowing, expect to feel the muscle associated with your grip and a cardio burn!

Bonus Work
Back Rack Lunges
4×16 (8/8 Alternating)

Saturday

“Circus Act”
5 Rounds:
400 Meter Run
8 Ring Muscle-ups
16 Kipping Deficit Handstand Push-ups (6″/4″)
24 Alternating Pistols

Aim – Working on Muscle fatigue and Strength, both vital & necessary for performing any gymnastic movements in our Sport!

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