Monday: Conditioning Every 5 Mins for 5 Rounds: 30/24 X Cals 20 X V-Up* 15 X Hang Power Snatch* @35/25kg 10 X Alt OH Lunge* *Scaling: Tuck Crunch / Russian KB Swing / Back Rack Lunge / Bodyweight Lunge Then perform 5 AMRAP Max Effort Cals Total Time: 30 Mins ——...
Tuesday: A. Strength – Strict Press 5 X 5 @RPE 7-8 *Set Every 90s B. Metcon – 16 EMOM (4 Rounds) 1- 10/7 X Cals + 6 X Down Up 2- 14 X Slam Ball @12/9kg (30/20lb) 3- 8 X Hang Power Clean + 8 X Push Press @50/35kg 4- Rest —— Wednesday: A. Strength –...
Monday: A. Strength – Turkish Get Up 3 Sets: 3 X TGU (each side) @RPE 7 B. Metcon – For Time: 40-30-20-10 Cals DB Snatch @22.5/15kg V-Up / Tuck Crunch Time Cap: 18 Mins —— Tuesday: A. Strength – Pull Up + Toes To Bar 8 EMOM 1- 3-5 Strict Pull Up 2-...
Monday: A. Strength – Push Press 5 X 6 @RPE 7 Set every 90s Rest as needed B. Metcon – 3 Rounds For Time: 15 X Over Bar Burpee 12 X Deadlift 9 X Hang Power Clean 6 X STOH Time Cap: 10 Mins Rx: @70kg/50kg (RPE @7-8 Max) —— Tuesday: Conditioning Metcon...
Monday: A. Strength – Deadlift 5 X 6 @RPE 7-8 *Set Every 90s Build load over gradually over the warm up sets. If this is your first time back to training in ages take it steady and focus on moving well as your priority, remember your form dictates the load, and...
Monday: A. Strength – Sumo Deadlift High Pull 6 X 5 @RPE 8-9 Set Every 90s Build load over the first 3 sets, then perform last 3 sets at same load of @RPE 8-9 B. Metcon 5 Rounds For Time: 5 X STOH @70/50kg 10 X Deadlift @70/50kg 20/16 X Cals Time Cap: 15 Mins ——...
Monday: A. Strength – Push Press 5 X 3 @RPE 7 (Set Every 90s) B. Metcon ‘20.1’ 10 Rounds For Time: 8 X GTOH @42.5/30kg 10 X Bar Over Burpee Time Cap: 15 Mins ——— Tuesday: Barbell – Clean Cycling Power Clean 10-8-6-4-2 Hang Clean 10-8-6-4-2 Clean 10-8-6-4-2...
Monday: A. Strength – Snatch Grip Deadlift 5 X 5 @RPE 6 (Set Every 90s) B. Metcon Buy In: 25 X V-Up / Single Leg Alt V-Up 21-15-9 Snatch* 40/30kg 84-60-36 DU / SU* *(168-120-72) Buy Out: 25 X V-Up / Single Leg Alt V-Up Time Cap: 15 Mins *You must be able to move...
Wednesday: A. Strength – Strict Press 5 X 6 @60-70% *Perform 1 Set Every 90s B. Metcon Every 3 Mins for 5 Sets 10 X Thruster @42.5/30kg 10 X Over Bar Burpee 10 X V-Up / Tuck Crunch 40 / 80 X DU / SU Thursday: Barbell – Clean & Jerk A. 6 X 3 Clean...
We are all in this TOGETHER, and our commitment to you is to keep all our members FIT, HEALTHY and SANE. We can only do this with you playing an active part and making an effort to do this with us. All of the coaches are behind you, so please make sure you make the...
