Strength

i) Push Press 4×6 (Ascending/Light)

ii) Back Rack Forward Lunge 4×6 (Ascending/Light)

MetCon

On Every 4th Minute For 4 Sets Perform:

2 Rounds of:

2 Wall Walks

4 CTB Pullups

6 HSPU

8 Burpees

Lift

Squat Snatch 6×2 @ 60%

Clean & Jerk 6×2 @ 60%

Strength

Bench Press 5×5 @ 70%

MetCon (Steady State)

5 Rounds For Time of:

1km Run (Slow)

500m Row

50 Double Unders

[55 Minute Time Cap]

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Friday

525am – Bootcamp (Indoors/Open Gym)
*Warm Up/Workout Supplied*

625am – Bootcamp (Indoors/Open Gym)
*Warm Up/Workout Supplied*

12pm – Functional Fitness – Coach Meg

5pm – CANCELLED

Saturday

Closed

Sunday

Closed

Monday

Closed

Tuesday

525am – Bars & Bells – Coach Anna

9am – CANCELLED

10am – SimplyFit – Coach Jeff

11am – Open Gym – Coach Jeff

12pm – Functional Fitness – Coach Jeff

5pm – Functional Fitness – Coach Meg

*See Zen Planner For FULL Schedule Updates*

Strength

Deadlift 6×6 @ 55%

MetCon

On Every 2nd Minute For 6 Sets Perform:

8 Calories Assault Bike

8 Wall Balls (W: 14/9 M: 20#/10′)

8 SA DB Snatch (35/50#)

*MAX Reps T2B With Remaining Time*

Accessory

EMOTM 8 Minutes of:

Odd: 20-30s Hollow Hold

Even: 20-30s L-Sit Hold (Rings)