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
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
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)
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
