• Friday 17 January 2020

    CROSSFIT

    Partner Run

    5x250m Sprints

    WOD

    4 Rounds:

    15 C2B

    15 Double DB Clean

    200m Sandbag Run

    BFIT

    Partner Run

    5x250m Sprints

    WOD

    4 Rounds:

    15 Ring Rows

    15 Double DB Clean

    200m Sandbag Run



    0
  • Thursday 16 January 2020

    CROSSFIT

    Core

    4 Rounds:

    10 Leg Lower Downs

    10 Plate In and Outs

    20 90/90 Crunches

    WOD

    AMRAP 18:

    12 Pistols

    12 Snatches (35/25)

    12 Dips

    BFIT

    Core

    4 Rounds:

    10 Leg Lower Downs

    10 Plate In and Outs

    20 90/90 Crunches

    WOD

    AMRAP 18:

    12 Pistols

    12 DB Snatches

    12 Dips



    0
  • Wednesday 15 January 2020

    CROSSFIT

    Strength

    EMOM 8:

    4-8 Chest to Rings + Turnover

    OR

    Banded Seat RMU

    OR

    C2B/Banded C2B/Pull Ups/Ring Rows

    WOD

    5 Rounds:

    4 Ring Muscle Ups

    8 Push Press (43/29)

    12 Back Rack Reverse Lunges

    BFIT

    Strength

    EMOM 8:

    4-8 Chest to Rings + Turnover

    OR

    Banded Seat RMU

    OR

    C2B/Banded C2B/Pull Ups/Ring Rows

    WOD

    5 Rounds:

    10 Devil’s Press

    13 DB Push Press

    16 DB Reverse Lunges

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  • Tuesday 14 January 2020

    CROSSFIT

    Strength

    EMOM 10:

    ODD: 10 Snatch Grip Deadlift

    EVEN: 5 Barbell Rollouts

    WOD

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

    Clean and Jerks (43/29)

    T2B

    Burpees

    BFIT

    Strength

    EMOM 10:

    ODD: 10 Cal Row

    EVEN: 10 Wall Balls

    WOD

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

    DB Clean and Jerks

    V-Ups

    Burpees



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  • Monday 13 January 2020

    CROSSFIT

    WOD

    10 Rounds:

    10 DB Push Ups

    10 DB Planch Rows

    10 Sit Ups

    1 Deadlift (140/100)

    BFIT

    WOD

    10 Rounds:

    10 DB Push Ups

    10 DB Planch Rows

    10 Sit Ups

    10 DB Deadlifts

    0