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)

DELOAD WEEK!!!

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Strength

Back Squat 6×4 @ 65%

MetCon

3 Rounds For MAX Reps of:

60s Box Hops (16/20″)

60s KB Swings (.5/1 Pood)

60s Calorie Row

60s DB Push Press (2×20/2×35#)

60s DB Front Squat (2×20/2×35#)

60s Rest

Strength

i) Superset 3 Sets of:

8 BB Bent Over Row

12 BB Upright Rows

16 BB Bicep Curls

ii) Weighted Chin Up 1RM

MetCon

In Teams of 2 Complete 4 Rounds For Time of:

400m Run

2 Rounds of:

2 BMU – P1

2 BMU – P2

4 Hang Power Cleans (95/135#) – P1

4 Hang Power Cleans (95/135#) – P2

6 BF Burpees – P1

6 BF Burpees – P2