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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

Strength

Front Squat 3×10 @ 65%

MetCon

4 Rounds For MAX Reps of:

30s Pullups

60s Thrusters (55/75#)

90s Burpees

120s Calories Assault Bike

LAST WEEK OF OUR OLYMPIC LIFTING CYCLE!!!

► Athlete Choice Warmup So Be Prepared!!!

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Olympic Lifting (2 Hours)

Part A – Snatch (45 Minutes)

i) EMOTM 8 Minutes of (Bar):

Snatch Pull + Snatch High Pull + Power Snatch + Snatch + Snatch Balance

ii) Snatch Grip Deadlift 3-3-3-1-1-1 (Ascending)

iii) Snatch Pull 3-3-3-3 (Ascending)

iv) Snatch 3-3-2-2-1-1-1-1 (Ascending)

Part B – Clean & Jerk (45 Minutes)

i) EMOTM 8 Minutes of (Bar): 

Clean Pull + Clean High Pull + Power Clean + Clean + Push Press + Jerk

ii) Clean Pull 3-3-3-3 (Ascending)

iii) Power Clean & Jerk 2-2-1-1-1 (Ascending)

iv) Clean & Jerk 2-2-1-1-1 (Ascending)

Part C – Accessory (15 Minutes)

i) Back Squat 5-5-5 (Ascending – Large Jumps)

ii) Seated Box Hops 5-5-5 (Ascending)

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► Record Weights (Every Week Will Be The Same Progression)

► Focus On Specific Positions (ie. Hip Contact)

► If Mechanics Break Down, DO NOT Increase Weight