Blog2018-06-07T10:49:03+00:00

FITNESS BLOG

Wednesday 200520

METCON EMOM 25: Minute 1: 40s Max Reps Hollow Rocks Minute 2: 40s Max Calorie Row Minute 3: 40s Max Double Unders Minute 4: 40s Max Calories Bike or Ski Erg Minute 5: Rest

Tuesday 200519

STRENGTH 1a) Push-ups: 3 x submax. No rest. 1b) Strict Chin-ups: 3 x submax. Rest 2:00 METCON AMRAP 12: 12 Burpees 9 Single Arm DB Hang Power Snatch each arm (50, 35) 6 Single Arm DB Push Press each arm [...]

Monday 200518

STRENGTH 1) Front Box Squat: 3RM in 8 sets. Rest 2:00 - Focus on perfect technique 2) Glute Hip Thrust: 4 x 8. Rest 90s. 3) DB Rear Foot Elevated Split Squats: 3 x 8 ea. Rest 60s. 4) Serratus [...]

Sunday 200517

SKILL Learn the Kettlebell Snatch x 15 Minutes *This could pop up again in the future METCON "KB Complex from hell" 20 Minutes on the clock with 1 Kettlebell: 10 Single Arm Russian Swings Right 10 Single [...]

Saturday 200516

METCON 5 Rounds x 60s each station: 1) Wall balls (20, 14) 2) SDHP (53, 35) 3) Row for Calories 4) Ground to Overhead with a plate (45, 25) 5) Front Rack Carry (53, 35) 6) Rest x 60 seconds

Friday 200515

METCON For time: 9-8-7-6-5-4-3-2-1 Hang Power Cleans (135, 95) Strict Chin-ups *200 Meter Run after each set STRENGTH 1a) Inverted Rows, Supinated Grip: 4 x 12. Rest 30s. 1b) Slight Decline DB Neutral Grip Bench Press: 4 x [...]

Load More Posts

Be Set Apart

Flexible membership packages to suit all levels of athlete and achieve your fitness goals

REQUEST INFO