Category: CrossFit

CrossFit Colchester Affiliate Program 02/09/2019

Posted on by CrossFit Colchester

Monday

Strength

Front Squat 6×2@80%
Complete a set, rest two minutes x 6

Conditioning

3 Rounds For Time:
8 Box Jump Overs (30”/24”)
6 Strict HSPU
4 Cleans @ 75% of 1rm

Rest 3 minutes. Repeat.
(3 rounds, rest 3min , 3 rounds)
Score is total time including rest

Tuesday

Strength

E3MOM Deadlifts 3×5@85%

Conditioning

For Time:
5 Burpee Ring Muscle Ups
10 Snatch @ 40% of 1rm
15 Toes-to-Bar
10 Snatch at @ 60% of 1rm
15 Toes-to-Bar
10 Snatch @ 40% of 1rm
5 Burpee Ring Muscle Ups
Time Cap: 15 minutes

Wednesday

In Pairs For Time – IGYG Full Rounds

8 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Bar Muscle Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

6 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Chest to Bar Pull Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

4 Rounds:
5 DB Hang Clusters (Right arm) @ 25kg/17.5kg
5 Burpee Over DB
5 Pull Ups
5 Burpee Over DB
5 DB Hang Clusters (Left arm) @ 25kg/17.5kg

Thursday

Strength

E3MOM Strict Press 5×4@75%

Conditioning

300 Double Unders For Time
Every time you trip…
30 Wall Balls
200m run
Time Cap: 15 minutes

Friday

Strength

E3MOM Back Squat 6×4@80%

10min AMRAP for Quality
10 Bulgarian Split Lunges (Right)
10 Cossack Squats
10 Bulgarian Split Lunges (Left)
10 DB Romanian Deadlift
200m jog

Mikko’s Pump sesh
10min EMOM:
5 Push Ups
5 Barbell Bicep Curls @ 25kg/15kg
5 Push Ups
5 Strict Press @ 25kg/15kg
(complete all movements in 1 minute)

Saturday

SiD Workout 3 – teams of 4
With a 25 minute running clock…

(0-6 minutes)
Establish a 1RM Clean
(1 male and 1 female bar max.)

(6-7 minutes)
Rest/Transition

(7-25 minutes)
For Time (18 min cap)
100 Snatch @50kg/35kg
100 Chest-To-Bar Pull ups
75 Snatch
75 Chest-To-Bar Pull ups
50 Snatch
50 Chest-To-Bar Pull ups

Sunday

15 minutes Split Jerk technique
Or
E3MOM Split Jerk 5×3@80/85%

Conditioning

6 x 4 minute Intervals:
Each Round has a 600m run buy in then:
Rounds 1,3,5 – Max Effort Handstand Walk or Bear Crawl
Rounds 2,4,6 – Max Effort Slam Balls

Conditioning

Mon/ Tues

7 Intervals with a 90 second rest after each:
30 Wall Balls
15 Down Ups
200m Sprint

Core Conditioning
3 Rounds:
30 Sec Hollow
30 Sec Leg Raises
30 Sec Mountain Climbers
1 Min rest

Wed/Thur

In Pairs:
800m Run together
3 min AMRAP Syncro Down Ups
600m Run together
3 min AMRAP Syncro DB Sntach
400m Run together
3 min AMRAP Syncro single DB Thruster
200m Run together

Friday

For Time
4min max Meters BikeErg/AssBike
2min max effort Plate GTOH @20/10
4min rest

4min max meters Row
2min max effort Down up
4min rest

4min max meters Ski
2min max effort DB walking lunge @2x 22.5/15kg
(10 foot lengths)
4 min rest

Affiliate Program 19/03/2017

Posted on by Chris Quinney

Monday

Strength:

Super Set:

5×5  Weighted Pull Ups

5×5 Strict DB Shoulder Press

(Rest 30/90 seconds between sets)

 

Conditioning:

For Time:

30 DB C&[email protected]/15kg

30 Pull Ups

20 DB [email protected]/15kg

30 HSPU’s

10 DB [email protected]/15kg

30 T2B

Score = Time

Tuesday

Warm Up:

2 Rounds

Empty Bar
5 – Front Squat, slow down, fast up
5 – Front Squat, slow down, 2 second pause at the bottom, fast up
5 – Front Squat, slow down, half way up, back to the bottom, fast up

(Rest 30 seconds between rounds)

3 Rounds

Empty Bar
5 – Clean Grip Deadlift
5 – Clean Pull
5 – Muscle Clean
5 – Power Clean
5 – Deep Power Clean
5 – Cleans

(Rest 30 seconds between rounds)

 

Weightlifting:

32 EMOM

1 – 8 Power Clean

2 – 12 Front Squat

3 – 8 Push Jerk

4 – Rest

Wednesday

Skill:

Bar Muscle Up

AMRAP 12

40 Double Unders

20 Calorie Row

10 Ring Muscle Ups

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

40 Double Unders

20 Calorie Row

10 Bar Muscle Ups

Score = Reps

Thursday

5X2 Bench Press@80/85%

(Rest 2 minutes between sets)

 

In Pairs

8 Rounds

Run 400m (together)

20 Over Box Burpees

20 KB Swings@32/24kg

20 Wallballs@9/6kg

Friday

“18.5”

Saturday

Skill:

Pistol

 

AMRAP 8

2,4,6,8,10,12………

Power Snatch@50/35kg

Over Bar Burpee

Score = Reps

 

Rest 10 minutes

 

AMRAP 8

2,4,6,8,10,12………

DB Push [email protected]/15kg

Pistols  (Both Legs = 1 Rep)

Score = Reps

CONDITIONING CLASSES

MONDAY/TUESDAY

In Pairs Complete The Following ‘You Go I Go’ on each:

15 Rounds Each

ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

 

WEDNESDAY/THURSDAY

EMOM 30

1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

 

FRIDAY

AMRAP 30

In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders

*Once you complete the 20’s you go back to the 5’s

When CFC took on The Open Workout 18.2

Posted on by CrossFit Colchester

As The Open rolls on, week two of five arrives, and the hundreds of thousands of people who have signed up eagerly awaited the announcement of the second workout. It’s a two-parter. And it’s sweaty. And it’s heavy.

Last week, we described what The Open actually is, and how the members of our gym came together to tackle that first workout, 18.1, splitting between Rx and Scaled workouts. After such a fantastic start, it’s little wonder that we’ve all been so excited for 18.2.

What’s 18.2, then?

“18.2 is going to burn.” —Dave Castro, Director of the CrossFit Games.

18.2 is a two part workout with a 12 minute time cap.

Part One (18.2)

  • 1 Dumbbell Squat, 1 Bar Facing Burpee
  • 2 Dumbbell Squats, 2 Bar Facing Burpees
  • 3 Dumbbell Squats, 3 Bar Facing Burpees
  • 4 Dumbbell Squats, 4 Bar Facing Burpees
  • Ladder up to 10 reps of each

One dumbbell in each hand, 22.5 kg for men, 15 kg for women

Part Two (18.2a)

  • Use remaining time to establish a 1 rep max Clean

Dumbbell Squat

Starting with dumbbells at the shoulder in full extension, athletes must move into the bottom of their squat, ensuring the hip crease passes below the knee line. The rep is complete when standing at full extension.

Scaled athletes all performed this movement, but men used 15kg dumbbells and women used 10kg dumbbells

Bar Facing Burpees

Facing the bar, athletes jump both feet back so they are lying down, chest and thighs touching the ground. They then jump up  over the barbell from both feet, landing on both feet. The rep is completed when the athlete lands. The next rep must re-face the barbell.

Scaled athletes are permitted to single-legged jumping or stepping over the bar.

Clean

The athlete must take the bar from the ground (hang cleans are not permitted). Power cleans, squat cleans and split cleans are permitted. The rep is complete when trhe athelte stands, knees full extended with the barbell resting on the shoulders in front-rack, elbows in front of the bar.

18.2 at CrossFit Colchester

It was PB-city at CrossFit Colchester, with many people managing to make lifts they’d never made before… despite aaallllll those squats and burpees. For some of our athletes, it was a victory to get to the end of Part One in the time cap, for others it was a battle to attempt several cleans at the end. another fantastic Open weekend at the box – bring on 18.3!

 

 

Affiliate Program 12/03/2018

Posted on by Chris Quinney

Monday

For Time:

3 Rounds

30 Alt DB [email protected]/15kg

20 Over DB Burpee

10 DB [email protected]/15kg

Score = Time

 

Rest 10 minutes

 

For Time:

3 Rounds

20 HSPUs

15 Hang Power Clean@60/40kg

10 STOH@60/40kg

Score = Time

Tuesday

10 EMOM

5 Power Clean@60/70%

 

AMRAP 20

15 Down Ups

15 Russian Swings32/24kg

50 Double Unders

15 Calorie Row

15 Wallballs@9/6kg

Score = Reps

Wednesday

6X3 Bench Press@80/90%

(Rest 2 minutes between sets)

 

For Time:

50-40-30-20-10

DB Hang Clean and Jerk (Alt every 5 reps)

Pull-Ups

30-25-20-15-10

Score = Time

Thursday

5X5 Deadlift@70/80%

(Rest 2 minutes between sets)

 

AMRAP 14

30-20-10

Alt KB Snatch@24/16kg

Over Box Jumps@24/20″

Heavy Wallballs@30/20lbs

Score = Reps

Friday

“18.4”

Saturday

For Time:

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

STOH@60/40kg

T2B

12-12-12-12-12-12-12-12-12

Score = Time

 

Rest 10 minutes

 

For Time:

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

Hang Power Clean@60/40kg

Over Bar Burpee

6-6-6-6-6-6-6-6-6-6

Score = Time

 

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:

20min AMRAP

5-10-15-20

Calorie Assault Bike

*Running clock into

20min AMRAP

10-20-30

Calorie Row

Score = For Calories

 

 

WEDNESDAY/THURSDAY:

30mins of:

1min = Assault Bike for calories

2min = Down Ups

3min = Plank

4min = 15 Wallballs 9/6

5min = REST

 

 

FRIDAY:

In pairs break up as you choose:

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 60/40

10 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 60/40

20 Cal Ski Erg

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 60/40

30 Cal Ski Erg

60 Burpees

30 Cal Assault Bike

30 Over Shoulder D-Ball Cleans 70/50

30 Cal Ski Erg

20 Cal Assault Bike

20 Over Shoulder D-Ball Cleans 70/50

20 Cal Ski Erg

10 Cal Assault Bike

10 Over Shoulder D-Ball Cleans 70/50

10 Cal Ski Erg

Score = For Time

 

How did The Open Workout 18.1 go down at CrossFit Colchester?

Posted on by CrossFit Colchester

The Open is the largest community event of the year for CrossFitters where hundreds of thousands compete against one another in an online competition. It’s stage one in qualifying for the CrossFit Games.

What even is The Open?

Five workouts are released on Thursdays at 5 p.m. PT over the course of five weeks, and anyone who’s signed up at Games.CrossFit.com has four days to complete the workout and log their scores each week. The workouts are completed at a CrossFit affiliate with a judge, or are submitted via a recorded video.

There are two versions of every workout: scaled and Rx’d, and this is why it’s a community event – it’s for everyone. AFter the workout is announced, participants pick either the scaled or the RX’d workout and compare their results to others in their category all over the world, inside their region, in their age group, and inside their own gyms.

After five weeks is up, the fittest move into the next stages. Masters and Teens are invited to complete online, and the RX athletes go on to complete regionally before the top dogs move on to The Games.

So, what was the first workout?


18.1 is a 20 Min AMRAP (as many rounds as possible) of:

  • 8 toes to bar
  • 10 dumbbell hang clean to overhead (5 on each arm, 22.5 kg for men, 15 kg for women)
  • 14/12 calories on the rower (14kcal for men,12kcal for women)

Toes To Bar

Hanging from a rig or pull-up bar, with arms fully extended and feet off the ground, athletes must bring both of their feet to make contact with the bar at the same time, inside the hands. The feet must come back down and behind the bar and the rest of the body for the the next rep.

Those performing the scaled option substitute for hanging knee raises.

Dumbbell Hang Clean to Overhead

This was a new movement introduced for 2018, so few CrossFitters would have attempted these before the announcement of 18.1. The dumbbell is lifted from the floor to the hang position, before a clean lift is performed (muscle, power, squat, and split all permitted) to make contact with the shoulder. From the shoulder the dumbbell if lifted overhead through a shoulder press, push press, push jerk, or split jerk, To complete a rep, the arm, hips and knees must be fully locked out with the dumbbell clearly over the middle of the body while the dumbbell is locked out overhead.

Rowing

The rower’s monitor must be set to zero at the beginning of each row. The row is complete when either 14 or 12 calories is registered.

Well?! How did 18.1 go down at CrossFit Colchester?

Pretty awesome, actually!

Many of the coaches had their first attempt at the workout during the day on Friday. Members all gathered on Friday evening to be prepped by the coaches, and to get geared up to workout and judge one another.

We’ve got a few atheletes who have retired over the weekend, and we’ve got a few more having another go on Monday.

We absolutely can’t wait to find out what 18.2 will be!

Affiliate Program 05/03/2018

Posted on by Chris Quinney

Monday

AMRAP 6

2,4,6,8,10…..

Squat Clean@90/60kg

HSPUs

4,8,12,16,20…..

Score = Reps

 

Rest 8 minutes

 

For Time:

30 Burpees Over Dumbbell

30 DB Clean & [email protected]/15kg

30 Burpees Over Dumbbell

30 T2B

Score = Time

Tuesday

E2MOM

6 X 1 Power Clean + Hang Clean@80% of 1RM Power Clean

 

For Time:

30 Wallballs@9/6kg

30 Pull Ups

30 Wallballs@9/6kg

20 C2B Pull Up

30 Wallballs@9/6kg

10 Bar Muscle Ups

Score = Time

Wednesday

E2MOM

6 X 3 Hang Power Snatch@80% 1RM Snatch

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Box Jumps@24/20″

Score = Time

 

Rest 5 minutes

 

For Time:

30-20-10

Alt DB Power [email protected]/15kg

Calorie Row

Score = Time

Thursday

30 AMRAP 

In Pairs

12 Pull Ups

24 Over Erg Burpee

48 Calorie Row

96 Double Unders

Score = Reps

Friday

“18.3”

Saturday

AMRAP 12

10 STOH@60/40kg

6 Over Bar Burpee

10 Hang Power Clean@60/40kg

6 Over Bar Burpee

10 Front Squats@60/40kg

6 Over Bar Burpee

Score = Reps

 

“Annie”

50-40-30-20-10

Double Unders

Sit-Ups

Score = Time

CONDITIONING CLASSES

MONDAY/TUESDAY:
In Pairs Complete The Following ‘You Go I Go’ on each:
15 Round Each ME Calorie Assualt Bike
*30 seconds ME
+
10 Rounds Each ME Calorie Row
*60 seconds ME
Score = Total calories

WEDNESDAY/THURSDAY:
30mins of:
1min = Ski Erg for calories
2min = 5x Over shoulder Dballs 70/50
3min = Ski Erg for calories
4min = 5/3 Rope Climbs
5min = REST
Score = Ski Erg Calories

FRIDAY:
In Pairs Complete The Following ‘You Go I Go on each round’
5 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
10 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
15 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
20 Cal Assault Bike
10 Ab Mat Sit Ups
30 Double Unders
30min AMRAP
*Once you complete the 20’s you go back to the 5’s

 

Affiliate Program 26/02/2018

Posted on by Chris Quinney

Monday

For Time:

400m Run

21 Front Squats@70/50kg

400m Run

15 Front Squats@80/60kg

400m Run

9 Front Squats@90/70kg

Score = Time

 

Rest 15 minutes

 

For Time:

3 Rounds

20 Calorie Assault Bike

20 Heavy Wallballs@14/9kg

40 Double Unders

Score = Time

Tuesday

5×3 Clean Singles@85/90%

(Rest 2 minutes between sets)

 

5×3 Push Press@85%

(Rest 2 minutes between sets)

 

After Class Extra:

6×5 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

6X3 Power Snatch@80/90%

(Rest 2 minutes between sets)

 

AMRAP 12

10 Hang Power [email protected]/30kg

20 Pistols

10 T2B

20/15 Press Ups

Score = Time

Thursday

Rolling Clock

EMOM 10

1 – 250/200m Row

2 – 12 Over Erg Burpee

 

Rest 2 minutes

 

EMOM 10

1 – 15/12 Calorie Ski-Erg or Assault Bike

2 – 30 Double Unders + 10 Wallballs@9/6kg

Friday

“18.2”

Saturday

For Time:

10 – 1

DB [email protected]/15kg

Burpee Over DB

 

50 Pull-Ups

 

1 – 10

DB [email protected]/15kg

Burpee Over DB

Score = Time

 

CONDITIONING CLASSES

 

MONDAY/TUESDAY:

30mins of:

1min = 15/12 Calorie Ski Erg

2min = 20 Ab Mat Sit Ups

3min = ME Wallballs 9/6

4min = 15 Down Ups

5min = REST

Score = Wallball Reps

 

WEDNESDAY/THURSDAY:

30min AMRAP
In Pairs Complete the Following ‘You Go I Go on each movement’

10 Cal Row

10 Cal Assault Bike

10 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

30 Cal Row

30 Cal Assault Bike

30 Burpees

20 Cal Row

20 Cal Assault Bike

20 Burpees

10 Cal Row

10 Cal Assault Bike

10 Burpees

 

FRIDAY:

In Pairs Complete the following:
5k Row

*At the same time complete:

21-18-15-12-9-6-3

DB Snatch 22.5/15

Over DB Burpees

DB Goblet Squats@32/24kg

Affiliate Program 19/02/2018

Posted on by Chris Quinney

Monday

AMRAP 7

6 Thrusters@60/40kg

12 C2B Pull-Ups

24 Pistols

48 Double Unders

Score = Reps

 

(Rest 13 minutes)

 

AMRAP 7

12/10 Calorie Ski Erg or Assault Bike

10 Box Jumps@24/20″

8 Deadlifts@120/80kg

Score = Reps

Tuesday

For Time:

5 Rounds

10 DB GTOH@30/22.5kg

10 T2B

3 Rounds

20 DB Single Arm Alt Snatch@30/22.5kg

20 Wallballs@9/6kg

1 Round 

30 DB Single Arn OHS@30/22.5kg

30 Pull Ups

Score = Time

Wednesday

E2MOM

5X1 Clean + 1 Hang Clean@80% of 1RM Clean

 

E2MOM

6X2 Front Squat@80%

 

After Class Extra:

E2MOM

6X5 Push Press@80%

Thursday

20 AMRAP 

45 seconds on each movements

1 – Down Ups

2 – KB Swings@24/16kg

3 – Double Unders

4 – Calorie Row

Score = Total Reps

Friday

“18.1”

Saturday

Skill:

DB Snatch efficiency

 

For Time:

10 Alt DB [email protected]/15kg

10 Box Jumps@30/24″

Score = Time

 

(Rest 6 minutes)

 

For Time:

3 Rounds

800m Run

30 Pull Ups

20 KB Swings@32/24kg

Score = Time

Conditioning

MONDAY/TUESDAY:
30mins of:
1min = 15/12 Cal Row
2min = 20x Russian KB swings 32/24
3min = ME Burpees
4min = 30x Mountain Climbers
5min = REST
Score = Burpee Reps

 

WEDNESDAY/THURSDAY:
In Pairs Perform:
200 Cal Row
200 Cal Ski Erg
*On the minute every minute 1 athlete must perform 5 walkout press ups

 

FRIDAY:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time

Affiliate Program 12/02/2018

Posted on by Chris Quinney

Monday

For Time:

15-12-9-6

Calorie Row

STOH@60/40kg

Score = Time

 

(Rest 10 minutes)

 

For Time:

15-12-9-6

Calorie Assault Bike or Ski Erg

Hang Power Clean@60/40kg

Score = Time

Tuesday

5×5 Clean Singles@80/85%

(Rest 2 minutes between sets)

 

5×5 Push Press@80%

(Rest 2 minutes between sets)

 

After Class Extra:

6×4 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

For Time:

21-18-15-12-9-6-3

Thruster@50/35kg

Over Bar Burpee

Pull-Up

Score = Time

Thursday

Snatch

12-10-8-6-4-2@Increase weight, touch and go reps!

(Rest 2 minutes between sets)

or

5-5-5-5-5-5@keep the same weight and work on technique.

(Rest 2 minutes between sets)

 

For Time:

6 Rounds

10 Pull-Ups

10 DB Push Press

Score = Time

Friday

For Time:

6 Rounds

5 Power Snatch@60/40kg

30 Double Unders

Score = Time

 

(Rest 10 minutes)

 

For Time:

6 Rounds

8 OHS@60/40kg

12 Over Bar Burpees

Score = Time

Saturday

“14.4”

 

CONDITIONING CLASSES

MONDAY/TUESDAY:

In Pairs – You Go, I Go:
20min AMRAP
5-10-15-20
Calorie Assault Bike
*Running clock into
20min AMRAP
10-20-30
Calorie Row
Score = For Calories

 

WEDNESDAY/THURSDAY:

30mins of:
1min = Assault Bike for calories
2min = Down Ups
3min = Plank
4min = 15 Wallballs 9/6
5min = REST

 

FRIDAY:

In pairs break up as you choose:
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 60/40
10 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 60/40
20 Cal Ski Erg
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 60/40
30 Cal Ski Erg
60 Burpees
30 Cal Assault Bike
30 Over Shoulder D-Ball Cleans 70/50
30 Cal Ski Erg
20 Cal Assault Bike
20 Over Shoulder D-Ball Cleans 70/50
20 Cal Ski Erg
10 Cal Assault Bike
10 Over Shoulder D-Ball Cleans 70/50
10 Cal Ski Erg
Score = For Time

Affiliate Program 05/02/2018

Posted on by Chris Quinney

Monday

For Time:

50 Calorie Row

40 Pull-Ups

30 STOH@60/40kg

20 Pistols (1 rep = both legs)

10 Ring Muscle Ups

Score = Time

Tuesday

6X1 Clean + 2 Hang Clean@70/80% of 1RM Clean 

(Rest 2 minutes between sets)

 

5×5 Clean Pull@100/110% of 1RM Clean

(Rest 2 minutes between sets)

 

After Class Extra:

6×3 Front Squat@80%

(Rest 2 minutes between sets)

Wednesday

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

 

Rest 8 minutes

 

AMRAP 12

12 [email protected]/30kg

8 Over Bar Burpee

24 Double Unders

Score = Reps

 

Rest 8 minutes

 

AMRAP 4

10 Calorie Assault Bike

10 Hang Power [email protected]/30kg

Score = Reps

Thursday

A. 1 Max set of Strict HSPU

B. 4 sets at 50% of the reps achieved in part A

(Rest 2 minutes between sets)

 

Super Set

6×12 DB Bench Press

6×12 DB Single Arm Row

(Rest 30/90seconds minutes between sets)

 

4 Rounds

10 Hollow Rocks

10 V-Ups

10 Knee Tuck

10 Second Hollow Hold

Rest 90 seconds between rounds

Friday

AMRAP 8

2,4,6,8,10,12…….

GTOH@70/50kg

Bar Muscle Ups

Score = Reps

 

Rest 12 minutes

 

AMRAP 8

2,4,6,8,10,12…….

DB [email protected]/15kg

Box Jumps@24/20″

Score = Reps

Saturday

“13.1”

 

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