November 10, 2021
Wednesday 10th NovemberMetcon (2 Rounds for reps)In Pairs: AMRAP7: 10 Power Snatch @50/35kg 20 Chest To Bar Pull Ups Rest 2 Minutes AMRAP7: 10 Deadlifts @110/75kg 20 Toes to Bar
November 2021
November 9, 2021
Tuesday 9th NovemberMetcon (Time)3RFT: 400m Run 21 Sumo Deadlift High Pull 12 Burpees Over The Bar Rx = 35/25kg StrengthBench Press (1RM)Metcon3 Sets: 8 Pin Press 10 Wide Grip Strict Pull UpsMetcon (AMRAP - Reps)AMRAP3: Push Ups
November 8, 2021
Monday 8th NovemberMetcon (Time)For Time: 40/32 Calorie Row 30 Double Dumbbell Box Step Ups 20 Handstand Push Ups 10 Man Makers 20 Handstand Push Ups 30 Double Dumbbell Box Step Ups 40/32 Caloriw Row Rx = 2x22.5/15kgGymnasticsMetcon (Time)For Time: 10-1 Single Arm Alt Devils Press Knees To Elbow
November 6, 2021
Saturday 6th NovemberPlease check your route into the gym Fri 5th and Sat 6th with various marches on around the city.Metcon (Time)Teams of 4: Buy In: 100 Calories Bike and Ski Into 5 Rounds (Conga Style): 10 Wallballs 20/14lb 15 Push Ups 20 Russian KB Swings 32/24kg Buy Out: 100 Calories and Ski
November 5, 2021
Friday 5th NovemberMetcon (2 Rounds for reps)AMRAP8: Max Strict Presses 50/35kg *Every Break 50 Double Unders Rest 4 Minutes AMRAP8: Max Hang Power Cleans 80/55kg *Every Break 30 Air Squats StrengthMetcon (Weight)A) Every 90s x 8: 1 Snatch Balance + 2 Overhead Squats B) 5 Sets of 3: Clean Grip Deadlifts C) 100 Banded Face Pulls
November 4, 2021
Thursday 4th NovemberMetcon (Time)For Time: 100 Dumbbell Snatch *EMOM 8 Burpee Box Jump GymnasticsMetconAltEMOM24: Minute 1: 8 Bar Muscle Ups Minute 2: Rest Minute 3: 8 Dumbbell Power Cleans + 8 Dumbbell Lunges Minute 4: Rest Minute 5: 16 Toes to Bar Minute 6: Rest
November 3, 2021
Wednesday 3rd NovemberMetconA) Every 90s (Per Exercise) x 4: -2 Lengths Sled Pull -0:30 Bear Hug Atlas Stone Hold -10 Alt Dumbbell Step Ups -3 Eccentric Pull Ups B) 2 Rounds: 50 Walking Hamstring Curls 10 I's, Y's and T's
November 2, 2021
Tuesday 2nd NovemberMetcon (Time)For Time: 5km RunStrengthMetcon (Weight)A) Every 90s x 8: 1 Snatch Balance + 2 Overhead Squats B) 5 Sets of 3: Clean Grip Deadlifts C) 100 Banded Face Pulls
November 1, 2021
Monday 1st NovemberMetcon (AMRAP - Rounds and Reps)AMRAP16: 6 Front Squats 100/65kg 6 Handstand Push Ups Rx+ is Rx weight + Strict HSPUGymnasticsMetconAltEMOM24: Minute 1: 8 Bar Muscle Ups Minute 2: Rest Minute 3: 8 Dumbbell Power Cleans + 8 Dumbbell Lunges Minute 4: Rest Minute 5: 16 Toes to Bar Minute 6: Rest
October 2021
October 30, 2021
Saturday 30th OctoberMetcon (AMRAP - Rounds and Reps)In Pairs, AMRAP30: P1: Bridge Loop Run P2 - Max Rounds: 3 Wall Walks 6 Renegade Rows @22.5/15kg 9 DB Thrusters @22.5/15kg