Workout of the day

Workout of the day

KGV: Workout of the day

Every day the gym is open we run a workout of the day that is planned weeks in advance by professionals who incorporate a balance of movements, methods and metabolic pathways over the long term. The workouts are a blend of resistance training, cardio-conditioning and self bodyweight training.

Each workout has a beginner, intermediate and advanced variation making them suitable for everyone. Always complete a 5-minute warm-up and a 5-minute cool-down and stretch, before and after each workout.

We update this page with the next weekly workout of the day schedule on Saturday at 2pm before the next round starts.

25 July 2016 – 29 July 2016

Monday

Strength

EMOM x 5

3 Front squat

3 Push press

Metcon

Even - 5 strict press

Odd - 8 burpees

5 Rounds for time:

20 sit ups

20 mountain climbers

20 DB Unders

 

Tuesday

30-30

Power cleans

Metcon

12 min AMRAP

5 Deadlifts - 60/40kg

13 Push-ups

9 Box Jumps

 

Wednesday

Strength

EMOM x 5

Front rack lunge

4 each leg

Metcon

5 Rounds For Time:
(3 minutes round)

  • 10 KB Front Squats
  • 20 KB Alt Lunges
  • 10 KB Swings
  • Max DB Unders
  • Rest 1 Minute

 

Thursday

Strength

  • 30-30 
  • Strict toe to bar

Metcon

3 rounds for time of:

  • 21 Row Calories
  • 12 Push Press, 40/30 kg

Friday

Strength

EMOM x 5

Thruster

Metcon

30-20-10/100-75-50 Reps Of:

  • Assault Bike
  • Double Unders or skips

30-20-10 Reps Of:

  • KB Swings
  • Row Cals

30-20-10 Reps Of:

  • Sit ups
  • Push ups
  • 50 OH Walking Lunges

Last updated: Saturday, 23 July 2016