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Saturday 1st April

By |2023-03-31T16:08:51+00:00March 31st, 2023|Workout Of the Day|

Strength:-
1RM Clean & Jerk

Metcon:-

Vader by Ben Bergeron
3 Rounds for Time
24/17 calorie Row
21 Wall Ball Shots (20/14 lb)
15 Dumbbell Snatches (50/35 lb)
8 Burpees Over the Erg

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Thursday 30th March

By |2023-03-26T12:22:58+00:00March 29th, 2023|Workout Of the Day|

Strength:-
Max unbroken Toes to Bar or BMU
Max unbroken DU’s
Rest as needed between each max attempt.

Metcon – The Don
66 Deadlifts, 50/35kg
66 Box jump, 24/20″ box
66 Kettlebell swings, 1.5/1 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 25/17.5kg
66 Wall ball shots, 20/14 pound ball to 10/9′ target
66 Burpees
66 Double-unders

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Monday 27th March

By |2023-03-26T12:21:05+00:00March 26th, 2023|Workout Of the Day|

Strength:-
Build to a 1RM bench or floor press
then back off and perform 4 x 3 at 85% of 1RM

Metcon:-
Fran
21,15,9
Thrusters 42.5/30kg
Pull ups
*Target is sub 6 so scale accordingly

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Saturday 25th March

By |2023-03-24T19:24:50+00:00March 24th, 2023|Workout Of the Day|

Strength:-
4 x 3 Split Jerk building in weight primer for Clean +Front Squat+Jerk
5 x 2 Clean+Front Squat+ Jerk

Metcon:-
30-20-10
Pull ups
Walking lunge (farmers hold) 2 x 32 / 2 x 24

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Friday 24th March

By |2023-03-20T20:06:07+00:00March 23rd, 2023|Workout Of the Day|

Strength:-
5 x 8 KB Seated Press
3 x max kipping or butterfly pull ups

Long metcon:-
50 Wallballs
800m Run
50 KB Swings 24/16kg
1000m Row
50 KB Swings 24/16kg
800m Run
50 Wallballs

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Thursday 23rd March

By |2023-03-20T20:04:49+00:00March 22nd, 2023|Workout Of the Day|

Strength:-
Squat Snatch
5-4-3
2-2-2
1-1-1

Metcon:-
15min AMRAP
50 Double Unders
50 Overhead Squats
40 T2B
40 Hang Squat Cleans
30 HSPU
30 Thrusters
20 Over the bar burpees
20 STOH
RX:55/35kg

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