NEWS


NEWS:
GET STARTED TODAY SIGN UP FOR YOUR FREE TRIAL CLASS. CLICK HERE TO SIGN UP!
URGENT: We have moved across the road, find us at 442 Atterbury Road, Pretoria.


Tuesday, 15 October 2013

16/10 Wednesday

16/10 WEDNESDAY
Bring your Jump Ropes/Strong Grips!
Warm-up
Warm-up
3min to Practice 10 of Each:
Kip
Full Kip
Pull + Push

3min to Practice 8 of Each
Toes 2 Bar
Knee 2 Elbow

3min to Practice 5 of Each
Pull Ups
Chest 2 Bar
Weightlifting
Front Squat (Every 2:00 Perform 5-5-5-5-5)
Metcon

Metcon (Time)
FOR TIME: (12 Min Cap)

"Rx":
30 DU
30 Pull Ups
20 DU
20 Knee 2 Elbow
10 DU
10 Ring Dips

"Rx+"
30 DU
30 C2B Pull Ups
20 DU
20 Toes 2 Bar
10 DU
5 Bar Muscle Ups
5 Ring Muscle Ups