Monday 22nd February 2016

Monday 22nd February 2016

Kia Ora Team – A huge congratualtions to our crew that competed at the first ever MetCon Madness competition in Auckalnd. The team of Paulie, Matt Andrews, Becs and Kaz came tenth out of 30 teams in the scaled division…not too bad at all! Massive thanks also to the travelling support crew that kept the rest of us updated with pics and video clips. Thanks guys – see you at the box for a wicked high five.

photo (8)

Warm Up – MedBall Passes + Squat Prep

Strength – Front Squat 3-3-3-3-3

Conditioning – 11 Min AMRAP:

15 KBS 24/16

10 Sit Ups

5 Burpees

then immediately;

200m Sprint for time

Recent Posts

See All

Saturday 24th August 2019

Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)

Friday 23rd August 2019

Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24

Thursday 22nd August 2019

Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m