• Tuesday 24 March 2020

    HOME WORKOUT

    In teams of 2 (time to get your family involved!):

    30 Rounds for Time:

    10 Jumping Lunges

    10 Air Squats

    10 Leg Raises

    Instructions:

    “You go, I go” format

    If training alone, rest 60-90 seconds between rounds depending on fitness level

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  • Monday 23 March 2020

    CROSSFIT

    WOD

    3 Rounds:

    10 Overhead Squats (43/29)

    12 Burpees Over the Bar

    REST 10MIN

    WOD

    AMRAP 12:

    8 Pull Ups

    8 Power Cleans (50/30)

    8 Box Jumps

    BFIT

    WOD

    3 Rounds:

    12 DB Squats

    12 Burpees Over DB

    REST 10MIN

    WOD

    AMRAP 12

    8 Ring Rows

    8 DB Cleans

    8 Box Jumps

    HOME WORKOUT

    For Time:

    150 Burpees

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  • Saturday 21 March 2020

    HOME WORKOUT

    EMOM 20:

    Min 1: Strict Deficit HSPU

    Min 2: 12 Burpees over Broom

    Min 3: 24 Push Ups

    Min 4: 48 Double Unders

    (Repeat 5 x)

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  • Friday 20 March 2020

    CROSSFIT

    Strength

    10 Renegade Rows

    10/side Bicep Curls

    10 Banded Tricep Extension

    10 Push Ups

    10 Strict/Banded Pull Ups

    10 Barbell Skull Crushers

    WOD

    3-6-9-12-15-12-9-6-3

    C2B

    HSPU

    Box Jumps

    BFIT

    Strength

    10 Renegade Rows

    10/side Bicep Curls

    10 Banded Tricep Extension

    10 Push Ups

    10 Strict/Banded Pull Ups

    10 Barbell Skull Crushers

    WOD

    3-6-9-12-15-12-9-6-3

    Ring Rows

    DB Push Press

    Box Jumps

    HOME WORKOUT

    “Griff”

    800m Run

    400m Run Backwards

    800m Run

    400m Run Backwards

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  • 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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