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.


Saturday, 19 October 2013

19/10 Saturday

19/10 SATURDAY MEMBERS BOOTCAMP
3 Way Team Fun!
Warm-up
Warm-up
RULES:
1)
This is a Rotation format. You decide who will be 1, 2 and 3. And Rotate working athlete in order of 1 then 2 then 3 and back to 1 to repeat the order.

2)
Teams must Choose either if their going for:
Scaled
RX or
RX+

3)
3 Burpees must be done before a new athlete in team can pick up a bar.
3 Toes to Bar must be done by waiting athlete whenever a change is made.

4)
When a movements reps is completes athletes must rotate before going on.

10 Reps for Each Athlete in Workouts Rule Fashion of:

Snatch (Bar moves from floor to Overhead)
Clean (Bar Moves from floor to Shoulder)
Jerk (Bar moves from shoulder to overhead)
Metcon

Metcon (Time)
Complete the following for Time in a 30min Cap:

5 Rounds Total
20 Snatch
20 Cleans
20 Jerks
30 Wall Balls

Then If Time Remains:
150 Pull Ups

Bar:
Scaled: 30/18
Rx: 40/25
Rx+: 45/30

Medicine Ball
Scaled: 5/2.5
Rx: 7.5/5
Rx+: 10/7.5

Pull Ups
Scaled: 1 Elastic/ 2 Elastic
Rx: Pull Ups/ 1 Elastic
Rx+ Chest to Bar/ Pull Ups