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MONDAY 04/11/2024 – SATURDAY 09/11/2024

Strength

Every 2:30 for 10 minutes (4 rounds):
3 Squat Cleans

Workout Of The Day

21-15-9 Reps for Time:
Power Clean @ 60/43KG
Toes to Bar

Time Cap: 10 minutes

Strength/Skill

Every 90 sec x 3 sets of each:
1) Odd Set:
20 Shoulder Taps

*Level 1: Plank Position
*Level 2: Feet on Box Pike Position
*Level 3: Wall Facing Handstand
*Note: Each set should take longer than 30 sec so that the reps are slow & controlled.

2) Even Set:
45 Sec Passive Hang on Bar

Workout Of The Day

EMOM x 14 For Max Reps:
Odd – 20 sec AMRAP Row – Calories
Even – 20 sec AMRAP Wallballs @ 20/14lb (9/6kg), to 10/9ft

*Each set add 5 seconds of work. IE – :20, :25, :30, :35, :40, :45, :50

Strength

Every 2 minutes for 12 minutes (3 alternating sets):
Set 1: Max Shoulder Presses @ 70%
Set 2: 5 Weighted Pull-Ups

*AMRAP (-2) for Shoulder presses


Workout Of The Day

22 Minute AMRAP:
3 Rounds:
50 Single Unders
15 Push-Ups
into
3 Rounds:
50 Double Unders
35 V-ups

Strength/Skill

Every 3:30 for 10:30 (3 rounds):
30 Bodyweight Reverse Lunges
5 Deadlifts @ 75-85%
*15/side for lunges


Workout Of The Day

Every 6 minutes x 3 sets:
For time:
20/16 Cal Echo Bike
20 DB Suitcase Deadlifts @ 22.5/15kg) (10/side, NOT alternating)
20 DB Alternating Hang Power Snatches @22.5/15kg

*5 min cap each set

Strength/Skill

Every 2 minutes, for 10 minutes (5 sets):
5 Back Squats @ 70-80%
**Start @ RPE6 and build to RPE8

Workout Of The Day

5 Rounds for Time:
12 Barbell Thrusters @ 43/30KG
12 Burpees over the Barbell

Time Cap: 10 minutes

people working out in a group fitness class

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