• Wednesday

    Silvaback Athletics – Rumble Fit Class Warm-up Warm-up (No Measure) 1. Foam Roll x 5 2. Rowling (with a twist) Weightlifting Bench Press (Work up to a Heavy 3) Bench Press (At 80% of A complete 6×2) Metcon Metcon (Time) Rumble WOD 4 Rounds for time of: 10 Clean & Jerks 135/95 10 Burpee over

  • Tuesday

    Silvaback Athletics – Rumble Fit Class Warm-up Warm-up (No Measure) 1. Foam Roll x 5 2. Theraband Warm Up 3. Calf Stretches Metcon Metcon (No Measure) Gymnastics Work EMOM x 12: Min. 1: 3-5 Strict HSPU’s (deficit if possible) Min. 2: 45sec Reverse Plank Hold weighted Min. 3: 10-15 Back Extentions Min. 4: 3-5 Strict

  • Monday

    Silvaback Athletics – Rumble Fit Class Warm-up Warm-up (No Measure) 1. Foam Roll x 5 2. 2 Rounds of: 10 Light KB Swings 10 Air Squats 10 Pass Throughs 200m Row Weightlifting Back Squat (Work up to a Heavy Set of 3) Back Squat (At 80% of Part A. 6 x 2) Metcon Metcon (Time)