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Strength–
Bench press,
3×3 70%, 80%, 90%+,
Strict Press,
3×3 70%, 80%, 90%+
Metcon –
Death by
Power clean 60/40,
Push up on barbell
5.30pm Gymnastics with Will
GymnasticsStrength/ Primer,
3 sets:
30 sec each exercise –
-Dish hold
– dish flutter kick
– 10 tricep pushups (3 second lower down)
Skill:
10 mins of Skin the cat
10 mins of bar muscle up
– Hollow rocks into transition position
– Using box (jump away/work on swing under bar)
– Band as assistance (only for those who are close)
Strength & Weightlifting Gymnastics Metabolic Conditioning
Kicking off Monday 5am until to finale team WOD on Saturday. We will announce the winning team at Beyond the Pale Saturday afternoon. 2025 TEAM CHALLENGE WEEK We are super
This week builds strength, skill, and conditioning volume with purposeful layering of barbell complexes, gymnastics development, and metabolic challenges. Monday kicks off with a squat and plyometric combo to build
If you have any questions feel free to contact us and we’d be more than happy to help
