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Fitter Stronger Tougher

Sep 23 2021

Friday 24/9/21 - 'Isabel +'

CROSSFIT

STRENGTH

Every 90 seconds for 10 sets:

3 Position Power snatch

* Build to a heavy of the complex

CONDITIONING

'Isabel'

For time:

30 Power snatches 62.5 / 45kg

* 7 min cap

At 10 mins - 

100 Wall balls

* 5 min cap

FITNESS

On a running clock - 

Row
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Echo bike
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
Ski erg
Min 1 - 20 (or 15 or 12 cals)
Min 2 - 10 (or 12 or 10 cals)
Min 3 - 20 (or 15 or 12 cals)
Min 4 - 10 (or 8 or 6 cals)
Min 5 - 20 (or 15 or 12 cals)
rest 2 mins
* 40 min clock

Very similar to 2 weeks ago but our volume has increased by 10 cals at each station and the big difference is the 3 sets of 20 (15 or 12) cals.

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Sep 22 2021

Thursday 23/9/21 - Snake Charmer

CROSSFIT

STRENGTH

EMOM 7 of:

Strict pull-ups

* Choose a number and hold across for all sets

CONDITIONING

AMRAP in 20 mins of:

2 Rope climbs
20 Alternating single leg squats
40 Double unders

FITNESS

With a partner - 

2k (or 1500m) Bike erg (5 min cap)
then
3 rounds of (in any order)
50 (or 35) Wall balls
50 (or 35) KB swings
50 (or 35) Hand release push-ups
50 (or 35) Hanging knee tucks
then
2k (or 1500m)
* 30 min cap

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Sep 21 2021

Wednesday 22/9/21 - Where's your Press at??

CROSSFIT

STRENGTH

Press 5-5-3-3-3-1-1-1-1

* Lift every 2 mins and build to a heavy single

CONDITIONING

4 rounds for time of:

25 / 18 Row calories
25 Push-ups

* 15 min cap

FITNESS

With a partner - 

Alternating rounds 1:1
5 rounds each of:
15 (10 or 8) Assault bike cals
Run 200m (or 1 lap)
* 20 min cap (Goal is sub 2 min rounds)

At 22 mins -
10 (or 7) Synchro Burpees
Run 3 laps (together)
20 (or 14) Synchro Burpees
Run 2 laps (together)
30 (or 21) Synchro Burpees
Run 1 lap (together)
* 12 min cap
At 35 mins -
50 Synchro Mountain climbers
40 Synchro Bicycles
30 Synchro Single leg v-ups

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Sep 20 2021

Tuesday 21/9/21 - On the Rise

CROSSFIT

STRENGTH

Every 90 seconds x 10 sets:

1 Clean Deadlift + 1 Clean pull + 1 Power clean
* Build to a heavy

CONDITIONING

AMRAP in 10 mins:

3 Burpee box jump overs
3 Deadlifts 
6 Burpee box jump overs
6 Deadlifts 
* Continue adding 3 reps each round

FITNESS

On a running clock - 

0-5 mins
80 (or 60) Row calories

5-10 mins
80 (or 60) DB Push press (2 DB's)

10-15 mins
80 (or 60) Bike erg calories

15-20 mins
80 KB alternating lunges (2 KB's)

20-25 mins
80 (or 60) Ski erg calories

25-30 mins
80 Ab mat sit-ups

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