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Fitter Stronger Tougher

Apr 17 2021

Monday 19/4/21 - Hi Burn..

CROSSFIT

CONDITIONING

Every 5 mins for 6 rounds:

Run 400m or 300m
20 / 15 Row cals 
15 / 10 Bike erg cals 

ACCESSORY

At 35 mins - 

2 sets of:
30 Single leg v-ups 
20 Hollow rocks
10 Plate twists / side

FITNESS

With a partner and on a running clock - 

At 0
Echo vs DB snatch
P1 - 15 - 13 - 11 - 9 - 7 - 5
Echo bike calories
P2 - 12 - 14 - 16 - 18 - 20 - 22
DB snatch

At 10 mins
AMRAP 10 mins:
Double Sled push into run lap 

At 22 mins
Echo vs DB snatch
P2 - 15 - 13 - 11 - 9 - 7 - 5
P1 - 12 - 14 - 16 - 18 - 20 - 22

At 32 mins
2 sets each of:
45 seconds max anchored sit-ups (stand on feet, hands behind head)
* change with partner on every minute

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Apr 16 2021

Saturday 17/4/21 - Devil in Disguise..

CROSSFIT

CONDITIONING

With a partner - 

3 rounds for time of:
1500m / 1200m Row
30 DB Devil press
45 T2B 
* Share the row and the reps with a partner
Time cap 34 mins

FITNESS

With a partner - 

AMRAP in 24 mins of:

Echo bike calories

* Every 6 mins including the 0 each partner complete - 
200m Ski erg
25 Wall balls

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Apr 15 2021

Friday 16/4/21 - Come out Swingin'..

CROSSFIT

STRENGTH

Press

5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%

* Use 90% of your 1 rep max for your working loads

CONDITIONING

5 rounds for time of:

15 KB swings 32 / 24 kg
15 Burpees to a 6" touch
* 12 min cap

FITNESS

With a partner - 

Every 6 mins for 5 rounds:
Run 400m or 300m (together)
30 or 20 Row calories (shared)
20 or 10 Burpees over the rower (shared)

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Apr 14 2021

Thursday 15/4/21 - Grounded..

Bring long socks today for rope climbs : )

CROSSFIT

STRENGTH

Every 2 mins for 5 sets:

1-2 Rope climbs

CONDITIONING

AMRAP in 12 mins:

3 Wall walks
6 DB thrusters
9 Knees to elbows

FITNESS

On a running clock - 

Every 2 mins for 10 rounds -
AMRAP in 90 seconds:
Bike erg 500m / 400m
Max Burpees in remainder
* 30 seconds rest after each round

At 25 mins -
3 sets of:
30 Glute bridges
20 Tuck ups
10 Leg drops
* 30 second plank for rest

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