Fitter Stronger Tougher
Jan 21 2022
Saturday 22/1/22 - 'Laura'
CROSSFIT
"Laura"
AMRAP in 21:
30 / 21 Row calories
20 Burpees over the rower
10 Power cleans
Jan 20 2022
Friday 21/1/22 - '17.2'
CROSSFIT
STRENGTH
5 x 3 reps
* Lift every 3 mins and build to a 3 rep max
CONDITIONING
17.2
AMRAP in 12 mins of:
2 rounds of:
15m DB front rack walking lunges
16 T2B
8 DB Power cleans
then
2 rounds of:
15m DB front rack walking lunges
16 Bar muscle ups
FITNESS
Every 2 mins x 20 sets:
1. 400m (or 325m or 250m) Row
2. 400m (or 325m or 250m) Ski erg
3. 30 (or 24 or 18) Echo bike calories
4. Rest 2 mins
* Goal is approximately 1 min 30 of work on each round.
Jan 19 2022
Thursday 20/1/22 - Erg Sprints
CROSSFIT
STRENGTH
Weighted pull up:
1-1-1-1-1-1-1
* Lift every 2 mins and build to a 1 rep max
or Jump to strict pull-up x 4-6 reps
or Band assisted strict pull-up x 6-8 reps
or Body rows x 10-12 reps
CONDITIONING
In groups of three:
7 rounds each of:
250m / 200m Bike erg
* 12 min cap
FITNESS
On a running clock:
At 0 -
Every 3 mins for 4 sets of:
12 DB static lunges / leg
12 Push-ups
20 Single leg v-ups
At 15 mins -
Every 3 mins for 4 sets of:
12 DB curl and press
12 KB swings
20 Hollow rocks
At 30 mins -
AMRAP in 10 mins of:
10 (or 7) Ski erg calories
Sled push return
Jan 18 2022
Wednesday 19/1/22 - Snap Shot
CROSSFIT
STRENGTH
Push Press
5 x 5 reps
* Lift every 3 mins and hold across
CONDITIONING
On a running clock:
4 rounds of -
AMRAP in 3 mins:
20 / 12 GHD sit-ups or Straight leg sit-ups
40 Double unders
Max Strict HSPU / 1-2 ab mats / L-seated DB press in remainder
* rest 1 min
FITNESS
On a running clock:
3 rounds of:
AMRAP in 8 mins:
400m (or 300m) Run
20 (or 12) Row calories
20 (or 12) Bike erg calories
400m (or 300m) Run
Max Assault bike calories in remainder
* 4 mins rest after each round (Big rest = Big effort!)
Goal - Get some AB cals every round!!!
