Fitter Stronger Tougher
Nov 23 2023
Friday 24/11/23
CROSSFIT
CONDITIONING
For time:
10 Thrusters
100 Double Unders
8 Thrusters
80 Double Unders
6 Thrusters
60 Double Unders
4 Thrusters
40 Double Unders
2 Thrusters
20 Double Unders
FITNESS
For time:
Run, 800/600 m
Ski Erg, 800/600 m
Run, 800/600 m
Row, 800/600 m
Run, 800/600 m
Bike Erg, 1600/1200 m
then
For quality:
100 Flutter Kicks
100 Bicycle Crunches
100 Mountain Climbers
Nov 21 2023
Wednesday 22/11/23
CROSSFIT
CONDITIONING
For time:
50 Burpee-to-Targets
Row, 2000/1750 m
Run, 1600 m
SKILLS AND DRILLS
For quality:
Dead Hang, 3 x 1 min
3 x 10 Negative Pull-ups
3 x 5 Assisted Pull-ups
FITNESS
5 rounds, each round for time, of:
15/10 Assault Bike Calories
15/10 Ball Slams
10/6 Burpee Box Step Overs
15/10 Dumbbell Push Press
15/10 Ski Erg Cals
Rest 1 min between each round
at 33 minutes
AMRAP in 7 mins of:
5 Ab Wheel Roll Outs
15 Hanging Knee Tucks
L Side Plank, 30 secs
R Side Plank, 30 secs
Nov 20 2023
Tuesday 21/11/23
CROSSFIT
STRENGTH
Work to a heavy complex -
1x [ 2 Front Squats + 1 Push Press + 1 Push Jerk ]
CONDITIONING
AMRAP in 7 mins:
3 Power Cleans
5 Box Jumps
FITNESS
Every 4 mins for 20 mins do:
15 Db Benches
10 Jumping Pull-ups
Standing Bike Erg, 30 secs
then
40-30-20-10 reps, for time of:
Barbell Curl
Bench Dip
Russian Twist
Nov 19 2023
Monday 20/11/23
CROSSFIT
STRENGTH
Every 2 mins for 10 mins
5 Bench Press
CONDITIONING
For time:
104 Wall Balls
52 Pull-ups
FITNESS
Working 1:1 with a partner -
Each for time: Run: 5 x 300 m
at 16 mins
3 rounds for time of:
60/45 Bike Erg Calories
40 Jump Squats
20 Alternating Single Leg V-ups
