Wednesday 11/10/2017 – October 11, 2017


Wednesday 11/10/2017

Movement Prep
3 x
7 OH banded squats
7 Scorpions
7 Broad jumps
7 Squat with single arm reach

Strength & Conditioning
Back Squat (5-5-5+)
Set 1 5 x 65%
Set 2 5 x 75%
Set 3 5+ x 85%
Snatch (10Min EMOM 1REP )
1 Squat Snatch
1 OH squat

* Build every 2-3min do not increase if movement is poor

Metcon
Metcon (Time)
2 Rounds For time
400m Run
21 OH Squats 52.5/35
21 Box jump overs 24/20"
21 HRPU’S

Extras
3 x 6 GHD ham curls
3 x 8 Banded kick backs
3 x 8 Barbell hip extensions 2/3 bodyweight

join us

LET US HELP YOU GET STARTED!

Want to know more? How to get started? Membership options and inclusions, No Contract Options, casual trial weeks and more….