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
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.
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
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)
