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Fitter Stronger Tougher

Jul 23 2021

Saturday 24/7/21 - DT Grande

CROSSFIT

CONDITIONING

In teams of 3 - 

For time:

Run 800m (together)
150 Deadlifts 
Row 1200m / 900m (relay style)
120 Hang power cleans 
Bike erg 2400m (relay style)
90 STO 
Run 800m (together)

* 35 min cap

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Jul 22 2021

Friday 23/7/21 - Swing and Bring

CROSSFIT

CONDITIONING

For time:

45 KB swings 
800m / 600m Bike erg 
35 KB swings 
1600m / 1200m Bike erg 
25 KB swings 
2400m / 1800m Bike erg 
15 KB swings 
* 25 min cap

FITNESS

'Mikko's Sprint Day'

Every 30 seconds for 12 rounds -
Row calories
Ski calories
Echo calories
* 90 second rest after each round. Choose calories based on half of your Mikko target and aim to hold on each machine!

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Jul 21 2021

Thursday 22/7/21 - The Top Floor

CROSSFIT

CONDITIONING

AMRAP in 20 mins of:

30 / 20 Ski erg calories
15 Strict pull-ups 
30 / 20 Row calories
15 Bench press 

FITNESS

4 rounds of:

1000m (or 800m) Bike erg
20 (or 12) Jump squats
30 (or 20) Assault bike calories
20 (or 12) Lunge jumps
* As a guide move on from the cardio piece at 2 mins if you have not completed either target.
30 min cap

At 33 mins -
2 sets of:
30 Glute bridges
25 Ab mat sit-ups
20 Good mornings
* 1 min rest between sets

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Jul 20 2021

Wednesday 21/7/21 - Going Under

CROSSFIT

STRENGTH

Front squat 5 x 3 reps

* Lift every 3 mins and build to a heavy 3 rep

CONDITIONING

For time:

30 MB squat cleans
15 T2B 
24 MB squat cleans
12 T2B 
18 MB squat cleans
9 T2B 
12 MB squat cleans
6 T2B 
* Time cap 12 mins

FITNESS

Every 5 mins for 6 rounds (or every 6 mins for 5 rounds):

300m (or 200m) Run
20 (or 12) Row calories
10 (or 6) Ski calories
5 Burpee broad jumps

At 35 mins -
1 set of:
1 min max Plank walk ups
1 min Mountain climbers
1 min Side plank lifts (30 seconds each side)

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