Next weeks programming below. 

Hope you all had the chance to take a look at Mondays Blog and youre getting involved with the chance to have your personal coach. 

We've had a good uptake and its great to see so many of you focused on achieving your goals. If you've yet to get involved with this, then shoot Marlo and email and we can hook you up. 

Gainz

A great way to make awesome gainz is to increase your testosterone levels.  An easy, and amazing way to do this is sleep. Give this Barbell Shrugged interview a watch and then go take a nap:


Monday:

Strength: Front Squat: 3-3-3-3-3

WOD:

With a running clock…

0-8 Mins: 100 Burpees
8-14 Mins: AMRAP: 10 Box Jumps, 6 Power Cleans

(60/40kg / 50/35kg / 40/27.5kg)

Tuesday:

WOD:

20 min to establish heaviest bear complex

rest 10 mins

10 min AMRAP:

7 Thrusters @ 75% of above
21 KB Swings

Wednesday:

Strength: Zercher Squat: 3-3-3-3-3

WOD:

3 Rounds for time:

3 Muscle Ups ( 3 Burpee Chest to Bar Pull up / 5 Burpees and 5 Ring Rows)
100m Run
8 Overhead Lunges (Front Rack Lunges)
200m Run

(50/35kg / 40/27.5kg / 30/20kg)

Thursday:

Skill: Kipping HSPU

WOD:

20 Min EMOM

3-6 HSPU
8-12 Pull Ups
8-12 Ring Dips
15 Hollow Rocks

Friday:

Strength: Hang Power Snatch: 1-1-1-1-1

WOD:

3 Rounds: 2 mins on, 1 min off:

AMRAP:
5 Back Squats
5 Toes to bar
5 Deadlifts

(60/40kg / 50/35kg / 40/27.5kg)

Saturday:

Team WOD:

Teams of 2, in 30 mins complete:

800m run

Double Fran

42-30-18
Thrusters
Pull Ups

Reps can be broken up as required between the pair.

In remaining time;

AMRAP Cindy

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