• Monday 9 December 2019

    CROSSFIT

    Strength

    EMOM 8

    5 Over Bar Burpees

    5 Push Press (43/29)

    WOD

    AMRAP 15

    5 Strict Pull Ups

    10 OHS (43/29)

    50 Double Unders

    BFIT

    Strength

    EMOM 8

    5 Over DB Burpees

    5 DB Push Press

    WOD

    AMRAP 15

    5 Ring Rows

    10 DB Squats

    50 Double Unders



    0
  • Friday 6 December 2019

    CROSSFIT

    Strength

    4 Rounds:

    6 Seated DB Press (R+L)

    12 Dips

    24 Push Ups

    WOD

    21-15-9-15-21

    Deadlifts (80/50)

    Box Jumps

    (50 Double Unders between each set)

    BFIT

    Strength

    4 Rounds:

    6 Seated DB Press (R+L)

    12 Dips

    24 Push Ups

    WOD

    21-15-9-15-21

    KB Deadlifts

    Box Jumps

    (50 Double Unders between each set)



    0
  • Thursday 5 December 2019

    CROSSFIT

    Strength

    1RM Back Squat

    WOD

    21-15-9

    Back Squats (90/60)

    Bar Muscle Ups

    BFIT

    Strength

    4 Rounds:

    10 DB Squats

    10 DB Step Ups

    WOD

    21-15-9

    DB Squats

    Burpee C2B

    0
  • Wednesday 4 December 2019

    CROSSFIT

    Gymnastics

    EMOM 8

    5-8 Strict Pull Ups

    20-30s Pull Up Hold

    WOD

    AMRAP 21:

    7 C2B Pull Ups

    7 Double DB Hang C&J

    7 Burpees

    BFIT

    Gymnastics

    EMOM 8

    5-8 Strict Pull Ups

    20-30s Pull Up Hold

    WOD

    AMRAP 21:

    7 Ring Rows

    7 Double DB Hang C&J

    7 Burpees



    0
  • Tuesday 3 December 2019

    CROSSFIT

    Weightlifting

    Work up to heavy Split Jerk

    WOD

    3 Rounds:

    200m Sandbag Run

    20 T2B

    200m Run

    20 Dips

    BFIT

    Row

    12min Max Distance Row

    WOD

    3 Rounds:

    200m Sandbag Run

    20 V-Ups

    200m Run

    20 Push Ups

    0