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Fitter Stronger Tougher

Dec 03 2021

Saturday 4/12/21 - Divide and Conquer

CROSSFIT

With a partner:
42-36-30-24-18-12 reps of: 
Row calories
T2B or Knee tucks
Wall balls
Pull-ups or jumping pull-ups
* 30 min cap

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Dec 02 2021

Friday 3/12/21 - Breaking up is Hard

CROSSFIT

STRENGTH

Every 90sec for 7 sets:
1 Hang power clean
* Build to a heavy single for the day

CONDITIONING

On a 20 minute clock:
0-8 mins
AMRAP in 8 mins of:
Max Strict press 
* Every break complete 50 Double unders or single skips
rest 4 mins
12-20 mins
AMRAP in 8 mins of:
Max Hang power cleans 
* Every break do 30 squats

FITNESS

Mikko's Triangle (Bike Erg Edition)

EMOM 39:
Min 1 - Row 20 (or 15 or 10) calories
Min 2 - Ski 20 (or 15 or 10) calories
Min 3 - Bike erg 20 (or 15 or 10) calories

* Choose a number of calories and hold

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Dec 01 2021

Thursday 2/12/21 - In the Bank

CROSSFIT

STRENGTH

Back Squat
3 x 10 reps
* rest exactly 1.30min after each set and use a moderate loading.

CONDITIONING

3 rounds for time:
50 / 35 Bike erg calories
30 Alternating DB snatches 
20 Alternating single leg squats 
* Time cap 21 mins

FITNESS

Every 3 mins for 10 rounds:

AMRAP in 2 mins:
Row 150m (or 125m)
20 (or 14) Jumping lunges / 20 (or 14) Jump squats
Max burpees / Max Flares in remainder
* Odd round complete lunges and burpees and on the even round complete jump squats and flares.
Rest 1 minute after each round

At 32 mins -
3 rounds not for time of:
30 Monster walks / side
20 Rower dips
10 Hanging knee tucks
* 10 min cap

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Nov 30 2021

Wednesday 1/12/21 - Beach Bod

CROSSFIT

STRENGTH

Bench press
5-3-3-1-1-1
* Lift every 3 mins and build to a heavy single

CONDITIONING

AMRAP in 15 mins:
1:00 Ring support 
18 / 12 Echo bike calories
1:00 Chin over bar hold 
18 / 12 Echo bike calories

FITNESS

1 round of:

800m (or 500m) run
3000m (or 2500 or 2000m) Bike erg
400m (or 300m) run
1500m ( or 1250m or 1000) Row
400m run (or 300m)
750m Ski (or 6250m or 500m)
800m run (or 500m)
* 30 min cap

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