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Fitter Stronger Tougher

Jul 07 2020

Wednesday: Leg Pump..

CROSSFIT

STRENGTH

Front squat 5 x 10 reps

* Lift every 2 mins

CONDITIONING

AMRAP in 12 mins:

30 Zeus rope double unders
15 DB OH lunges (right arm)
30 Regular double unders
15 DB OH lunges (left arm)

FITNESS

With a partner and working in sync - 

AMRAP in 17 mins:

Run 200m
17 KB Deadlifts
15 Box jumps or Step ups
13 Burpees
11 Knee tucks
9 Plank walk ups

At the 20 mins -

AMRAP in 7 mins:

Max Assault bike calories

* In teams of 3 and rotate every 20 seconds.

At the 30 mins - 

Tabata of:

20 seconds of Bicycles
10 seconds of Hollow rocks

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Jul 06 2020

Tuesday: Straight Flush..

CROSSFIT

STRENGTH

Every 90 seconds for 7 sets:

3 Hang power cleans

* Build to a heavy 3 rep

CONDITIONING

'Straight Flush'

7 rounds for time of:

6 Hang power cleans
5 Lateral burpees over the bar
4 Pull-ups
3 Strict HSPU

* 14 min cap

FITNESS

4 rounds of:

45 seconds Sled drag - 15 seconds rest
45 seconds Echo bike - 15 seconds rest
45 seconds Zeus rope single skips - 15 seconds rest
45 seconds 5m Bear crawl returns - 15 seconds rest
45 seconds 3 point plate sit-up - 15 seconds rest
45 seconds Wall sit - 15 seconds rest

* At the completion of each round, in teams of 3 alternate long green shuttle runs for 4 sets each.

A new round begins every 9 mins.

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Jul 04 2020

Monday: Kelly...

Monday is a public holiday so we have classes running at 3pm, 4pm, 5pm and 6pm.  We are also running a Fitness class at 4pm.  Remember signing in is compulsory and unfortunately you will not be able to participate if the class is full and you aren't signed in.  Have a great weekend and we will see you all Monday afternoon!!

CROSSFIT

CONDITIONING

'Kelly'

5 rounds for time of:

Run 400m
30 Box jumps
30 Wall balls

ACCESSORY

'Lockdown Special'

3 sets of:

10 Plank walkups
20 Plank climbers
30 Plank splits
40 sec Plank hold
* rest 1 min after each set

FITNESS

Working in partners - 

0-10 mins

Alternating EMOM
Min 1 - 20 DB snatch
Min 2 - 12 Shuttle sprints

12-22 mins

One partner always holding a DB

6 rounds:
20m Synchro Walk lunge
20 Push-ups
20 Sit-ups

24-34 mins

Alt EMOM

Min 1 - 20 DB Push press
Min 2 - 20m Burpee bounds

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Jul 03 2020

Saturday: Partner Eva..

CROSSFIT

CONDITIONING

'Team Eva'

With a partner - 

5 rounds for time of:

Run 800m (in 200m efforts)
30 KB swings (in a set of 15 reps each) 32 / 24 kg
30 Pull-ups (in sets of 5 reps each)

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