Strength

i) 4 Sets of:

30s MAX REPS Strict Press (55/75#)

90s Rest

ii) 4 Sets of:

30s MAX REPS Lateral Raise (Athlete Choice)

90s Rest

MetCon

22 Minute AMRAP of:

200m Run

9 T2B

6 Pistol Squats

3 Wall Walks

Plyometrics

i) Ladder Drills + Directional Change Sprints – Coach Led

ii) Superset 4 Sets of:

5 Depth Tuck Jumps

5 Depth Broad Jumps

5 Depth Broad Tuck Jumps

v) MAX Distance Broad Jump 5×1

vi) MAX Distance Single Leg Broad Jumps 3×1 (Per Leg)

MetCon

5 Minute AMRAP of:

MAX Reps Double Unders

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MetCon

20 Rounds For Time of:

4 HSPU

6 KB Swings (1.5/2 Pood)

8 Goblet Reverse Lunges (1.5/2 Pood)

Accessory (Core)

EMOTM 8 Minutes of:

20-30s Hanging L-Sit Hold

Challenge will be re-introduced when we are back in the gym!!!!

Keep your eyes open for ‘Easter Egg’ challenges released for our Outdoor Workouts!!!

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Calling All Fitness Junkies!!!
•••
30-Day Raffle Challenge Starts May 10th!!!
•••
-50 Challenges (Varies From VERY Easy To Difficult)
-Each Challenge (Except For 1) Earns You 1 Ticket
-MOST Challenges MUST Be Completed In The Gym
-Multiple Challenges Can Be Completed In 1 Day
-5 Grand Prizes Each Worth ~$150-250
•••
More Details To Be Released This Week!!!
•••
If you want to get involved contact us!!

#getmotivated #socialhour #lockdown #prizes #letsgo

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May The FOURth Be With You!!!

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Lift

Hang Power Snatch 5-5-3-3 (Ascending)

MetCon

Rowing Intervals (Last Week)

1000m Row

4 Minute Rest

1000m Row

4 Minute Rest

1000m Row

4 Minute Rest

2000m Row