Fitter Stronger Tougher

Dec 01 2020

Wednesday: Stuck in the middle..

CROSSFIT

CONDITIONING

AMRAP in 20 mins:

20 / 14 Bike erg calories
20 Wall balls
15 Burpee box jump overs
20 KB swings
20 / 14 Row calories

ACCESSORY

3 sets for quality:

10 Rower pike ups
20 Box bridges

FITNESS

With a partner - 

AMRAP in 12 mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

At 14 min mark - 
AMRAP in 5 mins:
20 on : 40 off
Echo Bike Sprint

At 20 min mark -
AMRAP 12mins (1:1 each movement)
2 DB Bear Crawl
4 DB Hang Clean + Jerk
8 DB Triple Lunge/Squat
16 DB Push Press
32 DB H-Ups

Nov 30 2020

Tuesday: Light Show..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Power snatch + 1 Hang power snatch + 2 OH squats

CONDITIONING

2 rounds for time of:

75 Double unders 
50 DB snatch
25 / 15 Echo / Assault cals
* Time cap 12 mins

FITNESS

On a running clock -

Every 5 mins x 3 sets:

10 Flare Kickbacks
15 / 10 Row cals
10 MB Push Ups
15 Shuttle Runs
10 KB Bent Over Rows

At 15 min mark -
In teams of 3
Run 800m 
* KB and MB must be carried

At 20 min mark -
Every 5 min x 3 sets
10 Flare Kickbacks
15 / 10 Row cals
10 MB Push Ups
15 Shuttle Runs
10 KB Bent Over Rows

Nov 28 2020

Monday: Ab-titude..

CROSSFIT

CONDITIONING

Every 5 mins for 5 rounds:

Run 600m 
At the 3 min mark -
Max unbroken set of T2B 
* Score total number of T2B 

ACCESSORY

At 30 mins - 

2 sets of:
15 Pike sit-ups
30 seconds side plank each side
15 Straddle sit-up
* rest 60 seconds between sets

FITNESS

With a partner - 

AMRAP in 8 mins:
P1: Max Row distance

P2:
5 Devil Press
10 DB Push Press
15 DB Front Squats
20 Single Leg V- Ups

* Rest 2 mins then swap with partner

At 20 min mark - 
Every 2 min x 5 sets
175m / 140m Row Sprint 

Nov 27 2020

Saturday: Single File..

CROSSFIT

CONDITIONING

In teams of 4 and in Indian file -

5 rounds each of:
15 / 12 Calorie Ski erg
20 Box jump overs
15 / 12 Calorie Bike erg
30 Jump lunges

* Next team member may begin when person in front has moved forward to the next movement. If P1 is still on the second movement and P2 has finished the first movement, P3 may not join the workout until P1 moves forward.

FITNESS

Working in partners -

0 - 5 min mark - 
5 min AMRAP:
Sled Push 60/40kg
1:1 w partner choose your own # of laps

5 - 15 min mark - 
10 min AMRAP:
10 Slamball over the shoulder
10 Slamball Push Press
10 Slamball Crunches
1:1 rounds w partner

15 - 20 min mark - 
5 min AMRAP:
Sled Push 90/65kg
1:1 w partner choose your own # of laps

20 - 30 min mark -
10min AMRAP:
10 Plate GTO
10 Plate Lunges
10 Plate Side to Sides (2:1)

30 - 35 min -
5 min AMRAP:
Sled Push (no weight)
1:1 w partner choose your own # of laps