Author: wody

Strength Section Push Press (40%/5, 50%/5, 60%/3, 70%/max reps then back down, Weight) Perform a max TRX plank between each set.   Metcon /Conditioning 5 strict pull ups 10 ball slams 6kg/9kg 15 kettlebell swings   (10 mins)              

METCON WEDNESDAY A-Practice and learn Kettlebell Movements-Turkish get up and The Clean. (Then work up to a 3 rep max for Each).   B- Metcon (AMRAP – Rounds and Reps) AMRAP( 15 minutes) 2 Ground to overhead, 200m Run 4 Ground to overhead 200m Run 6 Ground to overhead 200m run … Continue increasing the volume by…

Strength Section A-Bulgarian Squats 5×5 (we will be keeping weight light and concentrating on good form during first few weeks of the gym opening while we get a grasp of peoples max%) B-Sumo Deadlift 3×10 (scale with kettlebells) Conditioning Section C- Box Jumps Overhead Kettlebell Swings Sit up’s Complete 5-10-15-20-15-10-5 Reps for time.

Strenght Section A-Bench Press 5×5 -After each set perform max set of tricep dips. B-One arm kettlebell rows 12,10,8.   Conditioning Push ups x5 Clean Ball Slams x10 Jumping Squats x15 (12minute AMRAP)  

Strength Section A-Back Squat 5×3 (Technique is main priority and not weight) B-RDL’S (Romanian Deadlifts) 3×10   Conditioning Section C– Strict pull up’s x5  (Band Aided if necessary) Burpee Box jumps x 10 Russian Kettlebell Swings x 15 (10 mins)   A assessment of each person’s mobility and technique will be a major part of all Into sessions. Proper positioning and education should be you main goal in…

Strength Section A-Front Squats 5×5 B –Between each  front squat set perform a set of max strict pull ups (Band aided if necessary)   Conditioning Section C-10 push ups  20 forward Lunges 30 Double unders or 60 singles (10 mins)

Strength Section A-Push Press 5×3 -scale with kettlebells if olympic bar is not achievable. B-Barbell Rows 3×10   Conditioning Section C –20 Kettlebell Swings 15 TRX Crunches 400 Metre Run  (12 mins)  

Strength Work A-Box Squats-5×5 After each set perform 1 minute TRX plank B-3×10 weighted good morning.   C-Conditioning 15 minute workout of: 10 box jumps 20 kb swings Run 200 meters  

Each day the members workouts will be posted here and it will be shared on our facebook page so that people can conversate,comment and leave their opinion on what its going to be like.