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Fitter Stronger Tougher

Oct 22 2021

Saturday 23/10/21 - Phone a Friend

CROSSFIT

With a partner:
3 rounds for time of:
80 / 55 Bike erg calories
60 Push-ups
40 Pull-ups or Jumping pull-ups
20 Box jump overs
* 30 min cap

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Oct 21 2021

Friday 22/10/21 - Hot Spot

CROSSFIT

STRENGTH

Deadlift
Deadlift 3-2-2-1-1-1-1 reps
* Lift every 3 mins and build to a heavy single.

CONDITIONING

5 rounds for time
50 Double unders
15m Single arm DB OH walking lunge 
* 12 min cap

FITNESS

In conga line style in teams of 4-5 - 

On a 30 minute running clock (Goal is 5 rounds):
5 (or 3) Ski erg cals
10 (or 6) Row cals
15 (or 9) Bike erg calories
20 (or 12) Alternating DB snatch
* Next person can start when person in front finishes row cals. Complete each round as fast as possible!

At 32 mins -
Working 1:1 with a partner -
4 sets each of:
10 Kneeling DB Pallof press
15 Rower tucks
* 8 min cap

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Oct 20 2021

Thursday 21/10/21 - Acidic Taste

CROSSFIT

STRENGTH

EMOM 12 Minutes
Min 1 - Strict HSPU / 1-2 Ab mats / Pike HS push-up / DB L-seated press x 5-10 reps
Min 2 - Strict pull-up / Jump to strict pull-up / Band assisted pull-up x 5-10 reps
Min 3 - GHD sit-up x 10-20 reps

FITNESS

5 rounds each of:
Run 200m (or car park lap)
20 (or 12) Flares
20 (or 12) Jumping lunges
* Next person leaves when person in front gets back from their run.

At 24 mins -
AMRAP in 10 mins of:
10/7 Echo cals
* After each Echo effort complete a sled push return

At 36 mins -
3 sets of:
30 second right side plank
30 second plank
30 second left side plank
30 second hollow hold
* Go straight into the next round with no rest!

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Oct 19 2021

Wednesday 20/10/21 - Turkish Delight

CROSSFIT

CONDITIONING

AMRAP in 20 minutes
20 / 15 Row calories
15 Ring or Box dips
10 DB Turkish get ups

At 25 minutes
Every 3 mins for 3 sets:
15 DB Bentover rows
15 DB Seated leg over DB

FITNESS

100m Ski erg each
10 (or 8) Burpees
200m (or 150m) Ski erg each
20 (or 16) Burpees
300m (or 200m) Ski erg each
30 (or 24) Burpees
400m (or 300m) Ski erg each
40 (or 32) Burpees
500m (or 400m) Ski erg each
50 (or 40) Burpees
* 25 min cap

At 28 mins -
5 sets of:
12 Front foot elevated lunges / leg
24 Banded monster walks
36 Box bridges

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