Altitude Fitness

Monday focus: push, pull, rotate
Strength: 4 sets of 20:20:20
- Bench press
- Pull-up (assisted)
Metcon: AMRAP in 15 minutes
- 15 band punch
- 15 band pull and reach
- 15 y raise
- 15 V ups

Wednesday focus: squat, hip hinge, pull
Strength: 3 sets of 20:20:20
- Aussie pull-up
- Squat
- Bicep curl
Metcon: 38 reps each
- KB sn**ch
- KB rack lunge
- Band rotation
- Box jump

Monday focus: push, rotate
Strength: 3 sets of 20:20:20
- Push-up
- Overhead press
- Tricep ext
Metcon: TABATA 3 times
- Battle rope/core
- Boxing/core
- Anti rotation hold

Wednesday focus: Performance tests
3 rep max
- Back squat
- Trap bar Deadlift
1 rep max
- Db clean and Jerk
Max effort
- Broad jump
- 30 second Assault bike

Monday focus: Performance tests
2 minutes timed for each
- Push ups
- Pull ups
- Sit ups
- Burpee
Endurance tests: for time
- Squat hold
- Plank
Cardio tests:
- 500 meter row for time

250 year Independence Day workout
5 rounds of 10
- Row curl thruster
- Db pullover
- Rope climb
- Kb lunge and rotate
- Sit up bag punch
Run 1 lap between rounds

Monday focus: Squat, push, cardio
Strength: 5 sets of 5
- Landmine lunge press
- Landmine squat press
Metcon: complete each
- 500 m rower for time
- 60 sec ski for meters
- 30 sec bike for Kcals
- Rest 2 minutes between each
Finisher: 3 rounds of
- 20 double leg side raise
- 20 toe touches
- 20 ball plank rocks

Wednesday focus: squat, hip hinge
Strength: 5 sets of 5
- Bulgarian split squat
Metcon: For time
- 50 Burpee Db Lunge Sn**ch
Roll out glutes, hams, calves, quads, TFL, IT band, Achilles, lats

Monday focus: push, pull, rotate
Strength: Sally up challenge
- Push-up
- Aussie pull-up
- Leg raise
Metcon: AMRAP in 20 minutes
- 20 Banded ground rotation
- 20 Standing ball rotation
- 20 Landmine switch press
- 20 jab cross uppercut hook

Happiest birthday to a long time client and friend .crowther

Come and see what’s in store:
6am
7am
8am
Or
5pm