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Fitter Stronger Tougher

Sep 26 2020

Monday: Broken Wheels..

CROSSFIT

CONDITIONING

5 rounds for time of:

Run 400m
12 Barbell Front rack alternating lunges
15 Bar facing burpees

* 22 min cap

ACCESSORY

At 26 mins - 

'Durante Core'

5 rounds of:

10 Hollow rocks
10 V-ups
10 Tucks ups
10 second Hollow hold

* rest 1 min after each round

FITNESS

Working in pairs - 

At 0 mins -
3 rounds of:
500m Row (250m each)
12 Synchro Burpees

* Once all teams are finished complete 50 Bicycles

At 12 mins -
3 rounds of:
400m Row (200m each)
15 Synchro Squat jumps

* Once all teams are finished complete 50 Ass ups

At 22 mins -
3 rounds of:
300m Row (150m each)
18 Synchro Flares

* Once all teams are finished complete 50 Slides

At 32 mins -
1 round:
500m Row (250m each)
12 Synchro Burpees
400m Row (200m each)
15 Synchro Squat jumps
300m Row (150m each)
18 Synchro Flares

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Sep 25 2020

Saturday: You Go, I Go, We Go..

CROSSFIT

In teams of 2 - 

Part 1

Alternating movements with your partner, complete 10 rounds of:

10 Deadlifts 70 / 45 kg
10 Pull-ups or Jumping pull-ups
15 / 10 Calorie row
* 17 min cap

Part 2 -

100 Synchro Wall balls
* Every time the ball goes down complete a 400m run
* 18 min cap

FITNESS

In teams of 3 - 

2 rounds of:

6 mins max Echo bike cals
rest 2 mins
5 mins max Synchro burpees (two people working)
rest 2 mins
4 mins max Sled push (alternate at each end)
rest 2 mins

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Sep 24 2020

Friday: Up and Down..

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

1 Power snatch + 1 Hang power snatch + 1 OH squat

* Build to a heavy of the complex

CONDITIONING

On a running clock -

At 0 mins - 

2-4-6-8-10 of:

Hang power snatch 45 / 30 kg
Bar facing burpee

* 5 min cap

At 10 mins -

10-8-6-4-2 of:

Hang power snatch 45 / 30 kg
Bar facing burpee

* 5 min cap

FITNESS

In teams of 3 - 

20km Bike erg

* Every minute one partner must complete 10 Hand release push-ups

* 40 min cap

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Sep 23 2020

Thursday: 'Nate'

CROSSFIT

CONDITIONING

'Nate'

AMRAP in 20 mins:

2 Ring muscle ups
4 HSPU
8 KB swings 32 / 24 kg

FITNESS

In circuit style working 45 seconds on and 15 seconds off - 

3 rounds of:

1. Row
2. Burpees
3. Ski
4. Box Step Overs

At 15 min mark - 

5 rounds of:

20sec Deadbugs
20sec Hollow Hold
20sec Rest

At 22 min mark -

repeat 3 rounds of circuit

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