• Thursday 19 March 2020

    CROSSFIT

    Strength

    Max Set Deadlift @ Bodyweight

    WOD

    AMRAP 15:

    5 Thrusters (60/40)

    15 Dips

    50 Double Unders

    BFIT

    Strength

    EMOM 6:

    12 DB Deadlifts

    5 Burpees

    WOD

    AMRAP 15:

    10 DB Thrusters

    15 Dips

    50 Double Unders

    HOME WORKOUT

    “Stay at home Mary”

    AMRAP 20:

    5 HSPU

    10 Pistols

    15 Leg Raises

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  • Wednesday 18 March 2020

    CROSSFIT

    WOD

    4 Rounds:

    14 DB Snatches

    7 Single DB Push Press R

    7 Single DB Push Press L

    REST 1 MIN

    14 Pull Ups

    7 KB Cleans R

    7 KB Cleans L

    REST 1 MIN

    BFIT

    WOD

    4 Rounds:

    14 DB Snatches

    7 Single DB Push Press R

    7 Single DB Push Press L

    REST 1 MIN

    14 Pull Ups

    7 KB Cleans R

    7 KB Cleans L

    REST 1 MIN

    HOME WORKOUT

    EMOM 25:

    Min 1: 1 Burpee

    Min 2: 2 Burpees

    Min 3: 3 Burpees

    Min 4: 4 Burpees

    Min 5: 5 Burpees

    Min 6: 6 Burpees

    Min 7: 7 Burpees

    Min 8: 8 Burpees

    Min 9: 9 Burpees

    Min 10: 10 Burpees

    Min 11: 11 Burpees

    Min 12: 12 Burpees

    Min 13: 13 Burpees

    Min 14: 12 Burpees

    Min 15: 11 Burpees

    Min 16: 10 Burpees

    Min 17: 9 Burpees

    Min 18: 8 Burpees

    Min 19: 7 Burpees

    Min 20: 6 Burpees

    Min 21: 5 Burpees

    Min 22: 4 Burpees

    Min 23: 3 Burpees

    Min 24: 2 Burpees

    Min 25: 1 Burpee

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  • Tuesday 17 March 2020

    CROSSFIT

    S&T

    10 Strict Kip Hollows

    20 Hanging Flutter Kicks

    10 Sandbag Pull Across

    20 Mountain Climbers

    WOD

    60 Hang Cleans (60/40)

    60 T2B

    (30 Double Unders when you put the bar or come off the rig)

    BFIT

    S&T

    10 Strict Kip Hollows

    20 Hanging Flutter Kicks

    10 Sandbag Pull Across

    20 Mountain Climbers

    WOD

    6 Rounds:

    10 DB Cleans

    10 V-Ups

    30 Double Unders

    HOME WORKOUT

    “Ivan the Terrible”

    90 seconds of jumping rope
    50 Lunges
    50 Push Ups
    50 Sit Ups
    90 seconds of jumping rope
    40 Lunges
    40 Push Ups
    40 Sit Ups
    90 seconds of jumping rope
    30 Lunges
    30 Push Ups
    30 Sit Ups
    90 seconds of jumping rope
    20 Lunges
    20 Push Ups
    20 Sit Ups
    90 seconds of jumping rope
    10 Lunges
    10 Push Ups
    10 Sit Ups

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  • Monday 16 March 2020

    CROSSFIT

    Core

    4 Rounds:

    15 Hollow Rocks

    20m Cross Walks

    20 Plank Shoulder Taps

    10 KB Lift Sit Ups

    WOD

    2 Rounds:

    30 Back Squats (60/40)

    20 Burpees Over the Bar

    500m Run

    BFIT

    Core

    4 Rounds:

    15 Hollow Rocks

    20m Cross Walks

    20 Plank Shoulder Taps

    10 KB Lift Sit Ups

    WOD

    2 Rounds:

    30 DB Squats

    20 Burpees Over the Bar

    500m Run



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  • Friday 13 March 2020

    CROSSFIT

    Strength

    4 Rounds:

    40m Farmers Carry

    10 Banded Back Flies

    10 Alt DB Push Press

    WOD

    10-9-8-7-6-5-4-3-2-1

    OHS (45/30)

    Burpees

    Dbl KB Rev Lunges

    BFIT

    Strength

    4 Rounds:

    40m Farmers Carry

    10 Banded Back Flies

    10 Alt DB Push Press

    WOD

    10-9-8-7-6-5-4-3-2-1

    DB Squats

    Burpees

    Dbl DB Rev Lunges



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