Holiday Hours

Dec 31: 6am, 7am, noon, 5pm Jan 1: Closed

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, bike, skip or row, then 2-3 sets of: 45s split hold on each side 10 Inch worms 10 Wall slides with 2sec pause at bottom [/tab]

[tab title="Group Metcons"] Monday 3 sets: 30sec airdyne 90sec rest 30sec row 90sec rest 30sec battling ropes 90sec rest

Tuesday – closed for New Years Day

Wednesday 5min amrap: 200m row, 40 double unders (or a number you can complete in 30sec) 2min rest 5min amrap: 10 KB swings to chin level, 10 DB push press @ 40% 2min rest 5min amrap: 2 DB man makers, 8 box jumps

Thursday In teams of 2, 14mins AMRAP: 20 Kettlebell Swings 15 Wall Ball Shots 10 Toes to Bar Partners must alternate tasks throughout workout, with only one partner working at a time

Friday 7min AMRAP: 5 pull-ups, 10 ball slams, 15 double unders rest 4 mins 7min AMRAP: 5 push-ups, 10 ball slams, 15 double unders

Saturday For time: 25 pull-ups 50 wall ball 25 toe to bar 50 KB swings 25 push-ups [/tab]

[tab title="Foundations"] Workout 1 A1. deadlift 4x5, rest 60s A2. kneeling (in a split/lunge style) single arm DB press. 4x6-10, rest 90sec B. Group Metcon

Workout 2 A1. Bulgarian Split Squat 4x10, 3sec lowering phase, rest 60s A2. Single Arm bent-over supported DB row, 4x10, 1sec pause at top, rest 60s B. Group Metcon

Workout 3 A1. Bench Press 4x5, rest 60sec A2. GHD Hip Extension 4x6 with 5sec pause at top, rest 60-90s B. Group Metcon

Workout 4 A1. Paused Back Squat, 5sec lowering phase, 2sec pause at bottom position. 4x5, rest 90sec A2. Chin-ups 4x6-10, rest 90sce B. 4 sets, rest as needed: B1. TGU 3/side, as heavy as possible B2. L-Sit, accumulate 20-30sec B3. 60sec max double unders C. Pendlay Row 3x8, rest 90-120s

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[tab title="Training - General"] Workout 1 A1. Push Press 4x5, rest 60s A2. Chins-up 4x4-8, rest 90-120s B. Shoulder Press 2x5-8, rest 120s C. Group Metcon

Workout 2 A. Front Squat 3@75%, 2@85%, 1@90%, 3x3-4 B. Group Metcon

Workout 3 A. Shoulder Press 4x5@80%, 1x5+@80%, rest 2.5mins B. Back Squat 4x3@85-90%, rest 2.5mins C1. GHD Hip Extension 4x8 [2014], rest 60sec C2. Single Arm bent-over supported DB row, 4x6-8 [2011] , rest 60s

Workout 4 A. 6mins of: Muscle-up practice or chin-ups - 1-2 tough reps every 30sec B. Snatch Grip Deadlift 4x5, rest 2mins C. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 8+ reps A3. GH Raise 6-8 reps B. 4 sets: B1. 6 tough FFESS/side, rest 60s B2. Heavy KB Swing to chin 5x8-10, rest 60s C. accumulate 45sec of L-sit hold.

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[tab title="Training - Olympic Lifting"] Workout 1 A. Tall Jerk @ 20-30%. 3x3, rest 45s B. Clean from blocks (bar just above knee) 6x1 @ 80-85%. rest 90-120sec C. Group Metcon

Workout 2 A. High hang power snatch 3x2 @ 70-75%, rest 60sec B. Front Squat 4x3-4, rest 2.5mins *as heavy as possible C. Group Metcon

Workout 3 A. Snatch from blocks (bar just above knee) 5x1 @85-90%. Rest 2-3mins. B. Jerk from rack, 5x1, build as heavy as possible. Rest 2mins C. Snatch pull from floor 4x3@95-100%, rest 90-120s D1. GHD hip extension 3x8 [2014], rest 60s D2. Single arm bent-over supported dumbbell row, 3x6-8 [2011], rest 60s

Workout 4 A. Back Squat 5x3@85-90%, rest 2-2.5mins B. Group Metcon

Workout 5 A. 6 sets, rest as needed: A1. Hand stand push-ups 3-6 reps A2. Chest to bar pull-ups 8+ reps A3. GH Raise 6-8 reps B. 4 sets: B1. 6 tough FFESS/side, rest 60s B2. Heavy KB Swing to chin 5x8-10, rest 60s C. accumulate 45sec of L-sit hold. [/tab]

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