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Fitter Stronger Tougher

Aug 18 2022

Friday 19/8/22 - "Why the Clouds, Sunshine?"

CROSSFIT

For 10 cycles -
AMRAP in 3 mins of:
Bike Erg Calorie, 2 mins
50 Deadlifts
50 Toes-to-bars
50 Box Jump Overs
Rest 0 secs between each cycle
For each cycle continue the AMRAP

FITNESS

For time:
100 Air Squats
80 Sit Ups
60 Walking Lunges
40 Push-ups
20 Burpees
40 Push-ups
60 Walking Lunges
80 Sit Ups
100 Air Squats

Every 6 min including the 0:
Echo 20/14 Cals
Ski 20/14 Cals

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Aug 17 2022

Thursday 18/8/22 - "This is No Democracy"

CROSSFIT

SKILL

Every 1 min for 6 mins, alternating between:
Beat Swing, 30 secs
Hollow To Superman To Hollow, 30 secs

CONDITIONING

Complete as many rounds as possible in 25 mins of:
50 Dumbbell Strict Press
40/30 Row Calories
30 Dumbbell Snatches,
20 Strict Pull-ups
10 Wall Walks

FITNESS

4 rounds for quality of:
Ski Erg, 20 secs
10 Renegade Rows
12 Jumping Pull-ups
15 Goblet Squats
Rest 1:30
Echo Bike, 20 secs
10 Dumbbell Curl + Press
12 Mb Leg Curls
15 Kettlebell Swings
Rest 1:30

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Aug 16 2022

Wednesday 17/8/22 - "I'm a Winner"

CROSSFIT

STRENGTH

Every 1:30 for 9 mins, alternating between:
8 Front Squats
20 Banded Good Mornings

CONDITIONING

4 rounds, AMRAP 3 mins, for max reps of:
21/14 Echo Bike Calories
20 Wall Balls
max reps in remaining time Burpee-to-Touches
Rest 3 mins

FITNESS

Every 7 mins for 35 mins do:
Bike Erg, 600/500 m
Run, 300 m
30 Jumping Lunges
20 AbMat Sit-ups

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Aug 15 2022

Tuesday 16/8/22 - "Sometimes Life is Hard for No Reason at all"

CROSSFIT

STRENGTH

3 Hang Power Cleans, pick load
Every 1:30 for 12 mins

CONDITIONING

For time:
16 Hang Power Cleans
16 Shoulder-to-Overheads
16 Chest-to-bar Pull-ups
50 Double Unders
14 Hang Power Cleans
14 Shoulder-to-Overheads
14 Chest-to-bar Pull-ups
50 Double Unders
12 Hang Power Cleans
12 Shoulder-to-Overheads
12 Chest-to-bar Pull-ups
50 Double Unders
10 Hang Power Cleans
10 Shoulder-to-Overheads
10 Chest-to-bar Pull-ups
50 Double Unders
8 Hang Power Cleans
8 Shoulder-to-Overheads
8 Chest-to-bar Pull-ups
50 Double Unders

FITNESS

10 rounds of AMRAP in 2 mins:
Row, 150/120 m
20 Single Leg V-ups
max reps in remaining time Ski Erg Calories
Rest 1 min

At 33 mins:
3 rounds for quality of:
Plank Hold, 1 min
50 Heel Taps
40 Flutter Kicks
Rest 1:30

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