Category: Workout

Strength Deadlifts 8,7,6,5,5 RDL’S 3X10   Metcon 3 Rounds For Time 15 Burpees 20 Box Jumps 25 Kettlebell Swings Core 100 Trx Crunches

Mobility Work To Start Complete 30-20-10 Reps of Front Rack Lunges 45/25kg Push Press 45/25kg Front Squats 45/25kg   Accumulate 200 reps of midline work Moving V Sit Sit-ups L-Sit holds (1 second = 1 rep)

Strength Floor press 4×8 100 Band Pull Aparts Metcon 3 Rounds Of Max Reps 1 Minute of Over the box jump 1 Minute of Knee to Elbow 1 Minute of Push Ups 1 Minute Rest  

Strength Back Squat 8,7,6,5,5 Pull Ups 3×10 Deficit Pull Up 2×5 Metcon 12Min Amrap Run 300m 15 Kettlebell Lunges 15 Kettlebell Swings

Strength  8 Strict Press followed by as many push press as Possible x4 Between each set complete a 1min moving v sit Metcon 15 Min AMRAP 20 Knee to Elbow 20 Box Jumps 20 Kettlebell Swings  

Strength Sumo Deadlifts 4×8 Between each set complete 20 weighted side plank drops each side. Metcon EMOTM for 12 Mins 5 Thrusters 60kg/30kg 10 Ball Slams

Gymnastic skills In 5 minutes accumulate as much time in a wall handstand or wall walk as possible.   Metcon 1 -10 Min Amrap of 10 Push Press 10 Back Squat 10 Push Up Then rest 3 Mins Metcon 2 -3 Rounds for time of Sprint 200m 50 Mountain Climbers  

Strength Kettlebell Bench Press 8.8.8.8 1 Minute Hand to Elbow Between Each Set Max Pull Up x 5 Metcon Test This workout will be retested at the end of January so give it your all so that we can get a proper reflection of your improvement. Death By Burpees  

Strength Back Squat 8,8,8,8 Weighted Jumping Good Mornings 10,10,10 During strength section complete five 45 second planks.   Metcon 4 rounds for time 10 KB Snatch (each side), 24kg/16kg 15 KB Swings 24kg,16kg 20 Weighted lunges (10 each side) 25 Sit ups 30 Double unders

Strength Find Your Deadlift 1 Rep Max Find Your Max Number Of Strict Pull Ups (Band Aided if Necessary)   Metcon 5 Rounds For Time  15 Kettlebell Swings  24kg/16kg  15 Box Jumps 24/18