Blog

20/10/16

3 rounds:
10 Bench Press
2 min row @ 85%
rest 2 min between rounds

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3 rounds:
10 TnG Power Snatch/KB Swing
2 min bike @ 85%
rest 2 min between rounds

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C1. Single Leg Glute Bridge; 10 reps/leg; x4, no rest between legs
C2. Side Plank; 60 sec/side; x4, no rest between sides

Details

19/10/16

A. Rope Climb 15 min Tech/Dev

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///ADV
3 ROUNDS EACH FOR TIME:
75 Double Unders
500m Row
25 Back Squat @ 60/40kg
***Rest 2 min between rounds***

///BEG
3 ROUNDS EACH FOR TIME:
125 Singles
400m Row
25 Back Squat
***Rest 2 min between rounds***

Details

18/10/16

In 6 min:
Row 1km
AMRAP Burpee

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rest 4 min

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AMRAP in 6 min:
10 Wallball
10 KB Swing

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rest 4 min

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AMRAP in 6 min:
30/20 Cal Bike
50 HR Pushup

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rest 4 min

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AMRAP in 6 min:
10 Box Jump @ 24”/20” – STEP DOWN
2 Length Gym KB Carry @ 2x36kg/24kg

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FLR 5 min

Details

17/10/16

A. Power Clean – 15 min Tech/Dev

B. Push Press. Push Jerk; 1.1; x6

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CROSSFIT OPEN 13.4
AMRAP 7 MIN
3 C&J @ 60/40kg
3 T2B
6 C&J @ 60/40kg
6 T2B
9 C&J @ 60/40kg
9 T2B

Details

14/10/16

20-18-16-14-12-10-8-6-4-2
Wall Balls
Pull Up
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20-18-16-14-12-10-8-6-4-2
KB Swing
2-4-6-8-10-12-14-16-18-20
Ring Dip/Box Dip

Details

13/10/16

A. Turkish Get Up Technique
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B. EMOM 15
#1 – TGU – 2 Quality Reps – Alt. Sides
#2 – OH DB Hold
#3 – Rest
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C. 20 min AMRAP:
///ADV
5 Wall Walk
15 Weighted Plate Situp
20 Burpees
25 Cal Ride/Row
///BEG
5 Inch Worm
10 Situp
15 Burpees
20 Cal Ride/Row

Details

12/10/16

A1. AK Hang Power Snatch; 2 reps; x5, rest 90 sec
A2. Bar MU; AMRAP; x5, rest 90 sec

B.
[20min] AMRAP 3 MIN:
3 Power Cleans @ 60/40kg
6 Push Ups
9 Air Squats
*Rest 1 minute between rounds.
*Repeat for a total of 5 rounds

Details

11/10/16

29 min workout:
5 minute Max Distance Row/Ride/Run
5 minute Rest
4 minute Max Distance Row/Ride/Run
4 minute Rest
3 minute Max Distance Row/Ride/Run
3 minute Rest
2 minute Max Distance Row/Ride/Run
2 minute Rest
1 minute Max Distance Row/Ride/Run

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20 min AMRAP
60 DU/120 Singles
30m Walking Lunge
20 Box Jump @ 24”/20″ (step down)

Details

10/10/16

A1. Front Squat @ 3010; 4-5 reps; x5, rest 90 sec
A2. HSPU; AMRAP; x5, rest 90 sec
B. FOR TIME (QUALITY REPS)
15-12-9
Thruster @ 60/40kg
STRICT Pull Ups

Details