Fitter Stronger Tougher
May 05 2021
Thursday 6/5/21 - Belly Ache..
CROSSFIT
STRENGTH
Ring muscle up skills
CONDITIONING
Every 5 mins for 4 rounds:
50 Double unders
25 T2B
12 STO
* 4 min cut off each round
FITNESS
With a partner -
AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB swings in remainder
rest 3 mins
AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB Deadlifts in remainder
rest 3 mins
AMRAP in 6 mins:
90 (or 60) Echo bike calories
Max KB push press in remainder
rest 3 mins
3 rounds:
(You go, I go)
20 KB side to sides each
20 KB toe touches each
20 KB slides
May 04 2021
Wednesday 5/5/21 - Hit and Hope.
CROSSFIT
STRENGTH
Deadlift
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
* Lift every 3 mins and follow correct percentages.
CONDITIONING
AMRAP in 10 mins of:
15 Wall balls
15 Power cleans
FITNESS
With a partner -
3 rounds of:
2k (or 1500m) Bike erg
20 Long shuttles (10 each)
1k (or 750m) Ski erg
* 30 min cap
At 32 mins -
45 sec Ass ups - 15 rest
45 sec Heels taps - 15 rest
45 sec Plank walk ups - 15 rest
45 sec Hollow rocks - 15 rest
1 min plank
May 03 2021
Tuesday 4/5/21 - Echo Spin..
CROSSFIT
STRENGTH
Every 90 seconds for 10 sets:
1 Split jerk
* Build to a heavy single
CONDITIONING
With a partner 1:1 -
5 rounds each of:
10 / 7 Echo bike calories
7 Burpees
10 / 7 Echo bike calories
* 15 min cap
FITNESS
On a running clock and with a partner 1:1 -
At 0
Row 3 x 300m (or 225m) each
then
DB Push press 3 x 15 reps each
Sprinter crunch 3 x 20 reps each
* While one partner does Push press the other does sprinter crunch then swap.
At 12 mins
Row 4 x 200m (or 150m) each
then
DB Front squat 3 x 15 reps each
Mountain climber 3 x 40 reps each
At 24 mins
Row 6 x 100m (or 75m) each
then
DB Renegade row 3 x 10 reps each (1 row per arm + 1 push-up)
Leg drops 3 x 20 each
May 01 2021
Monday 3/5/21 - Pyramid Double Helen
CROSSFIT
CONDITIONING
'Pyramid Double Helen' (Courtesy of the 2010 CrossFit Games)
For time:
Run 1200m
63 KB swings
36 Pull-ups
Run 800m
42 KB swings
24 Pull-ups
Run 400m
21 KB swings
12 Pull-ups
* 25 min cap
ACCESSORY
At 30 mins -
AMRAP in 6 mins:
5 Strict T2B
10 Plank walk ups
15 V-ups
FITNESS
5 rounds of:
AMRAP in 4 mins:
10 Frogz
20 Flares
30 Xplodes
Max Bike erg cals in remainder
* rest 2 mins after each round
At 30 mins -
30-20-10 of:
Bicycles (2 for 1)
Single leg v-ups (1 for 1)
Flutter kicks (2 for 1)
* rest 30 seconds after each set
