Category: Uncategorised

Affiliate Program 16/03/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 Sets of 3 Deadlift @ RPE9 Metcon Every 7 Minutes x 3: – Run 600m – 20 Russian KB Swings@32/24kg – 20 Alt Goblet Lunge@32/24kg Remaining time ME Burpees Score = BurpeesĀ  Notes: Run should take no longer 4 minutes.   TUESDAY Gymnastics 5 Rounds – 30-40%… Read more »

Affiliate Program 09/03/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 5 sets of 2 Deadlift @ RPE 9 Metcon 5 Rounds each for Max Calories: Within a 60s window: – 10 Wall Ball @ 9/7kg Remaining time… – Max Calorie Bike (Rest 2 minutes between rounds) TUESDAY Gymnastics 10 Minute EMOM: – Complete 30-40% of Max Effort Kipping… Read more »

Affiliate Program 02/03/2020

MONDAY Weightlifting Within 15 Minutes: – establish a 1RM Deadlift Metcon 5 Rounds For Time (12 minute cap): – 10 Kettlebell Swings @ 32/24kg – 8 Pull Ups – 6 Pistols or Alt Goblet Lunge @ 32/24kg (6 each leg) TUESDAY Gymnastics Within 10 Minutes: – Establish a Max Effort Set of Handstand Pushups (kipping)… Read more »

Affiliate Program 24/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 3 Sets of 4 Front Squat @ RPE9 Metcon 6 Rounds each for Max Reps: Within a 2 minute window: – 20/14 Calories Bike Remaining time… – Max Rep Medicine Ball Cleans @ 9/6kg (2 Minutes rest between rounds) TUESDAY Gymnastics 3 Rounds for quality: – 1 Wall… Read more »

Affiliate Program 17/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 sets of 3 Front Squat @ RPE9 Metcon 11 Minute AMRAP: – 15 Deadlift @ 60/40kg – 15 Hand Release Press Ups TUESDAY Gymnastics 3 Rounds for quality: – 2 Wall Walks – 1 ‘Around the World’ on a Box – 1 Handstand Walk Attempt (spotting instruction… Read more »

Affiliate Program 10/02/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 5 sets of 2 Front Squat @ RPE9 Metcon 5 Rounds each for Max Reps: Within a 90s window: – 20/15 Calorie Bike Remaining time… Max rep Russian KB Swing@32/24kg (Straight Arms) (2 mins rest between rounds) TUESDAY Gymnastics 5 Rounds for quality: – 3 Wall Walks –… Read more »

Affiliate Program 03/02/2020

MONDAY Weightlifting Within 15 Minutes: – establish a 1RM Front Squat Metcon 4 Rounds each for Max Calories: Within a 90s window: – Run 200m Remaining time… – Max Calorie Bike (4 Minute 30s Rest between rounds) TUESDAY Gymnastics 5 Rounds for quality: – 3 Wall Walks – 10 Shoulder Taps (5 per side) in… Read more »

Affiliate Program 27/01/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 3 Sets of 4 Back Squat @ RPE9 Metcon For Time (12 Minute cap): 30-20-10 – Dumbbell Hang Snatch (Alternate) @22.5/15kg 15-10-5 – Bar Muscle Up   TUESDAY Gymnastics 3 Rounds of the following: – 5 Resistance Band Rear Fly (horizontal rear fly) – 30 Plank Shoulder Taps… Read more »

Affiliate Program 20/01/2020

MONDAY Weightlifting Within 20 Minutes: – Complete 4 Sets of 3 Back Squat @ RPE9 Metcon 7 Rounds for Time (14 Minute cap): – 7 Wall Balls @ 9/7kg – 7 Chest 2 Bar Pull Ups – 7 Burpees   TUESDAY Gymnastics 4 Rounds for quality: – 5 Resistance Band Lateral Raise to Right and… Read more »

Affiliate Program 13/01/2020

MONDAY Weightlifting Within 20 Minutes: Complete 5 Sets of 2 Back Squat@RPE9 Metcon 4 Rounds for Time (10 Minute cap): – 10 Single Arm KB Deadlift (Right Arm) – 10 Static Reverse Lunges (unloaded) – 10 Single Arm KB Deadlift (Left Arm) – 10 Static Reverse Lunges (unloaded) – 100m Single KB Front Rack Carry… Read more »