13 Jun 18

New 6 Week Challenge
The work will be cardio based and something everyone can do!
There will be 5 extra challenges per week.
Starts Wednesday, 13 Jun 18.
Write your name on the board in the gym and put a tally mark next to your name whenever you complete a workout 🙂
Shoulder Press (Every 2 Minutes for 6 Sets)
3RM Strict Press
Metcon (AMRAP – Reps)
Warm Up

3 Rounds
20 Med ball Situps
20 Med ball Leg Raises
20 Med Ball Twists

10 min time cap

Metcon (4 Rounds for time)
“Work/Rest ALL OUT”
4 Rounds
500m Row
25 Burpees
Rest 3 Minutes between rounds

L2- 400m Row – 20 Burpees

L1- 300m Row – 15 Burpees

Notes: the WORK should be just under 3 minutes

Extra Credit
Metcon (Weight)
EVERY 2 Minutes
1 Push Press + 1 Push Jerk + 1 Split Jerk –Hold catch for 3 seconds on split
Metcon (2 Rounds for time)
6-10 Rounds
500M Row

Rest 4 mins in between each Row
Log slowest and fastest row (shoot for consistency)


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