Live stream session
Strength:-
Single arm press 5 x 5-10 (weight depending) e/ s
Chair / Sofa dips 5 x 10
Metcon:- Annie
50-40-30-20-10
DU’s / SU’s Lateral side to sides
Situps
Finisher EMOM x 5
10 half burpees to squat
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Live stream session
4 rounds
10 Burpees
20 Jumping lunges
30 Situps
40 Mountain climbers
50 Air squats
Core finisher
25 situps
50 flutters
25 crunches
50 crossovers
25 tuck in’s
50 russian twists
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Live stream session
5 rounds
30 DU’s or 30 ice skaters
20 DB OHS (10/10) or Pipe / barbell / goblet squat or front rack squat
10 Piked HSPU / Box HSPU / Kipping / strict HSPU / Push ups
4 mins rest into Death by Wall balls or Wall ball / Goblet thrusters, increase by 2 per minute. Start at 5.
Core finisher
3 rounds
20 Russian twists (use medball if possible)
20 Tuck in’s
20 Hollow rocks
10 sec hollow hold
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Live stream session
Strength & Conditioning
4 rounds Bulgarian split squats 8 / 8
2 min interval work (1 min rest)
12 KB / DB deadlifts
12 KB / DB bent over rows (can do single arm if only 1 weight)
Max situps (up to 2 min mark).
Rest 1 minute
12 KB sumo DL high pull (heavy weight)
12 DB Reverse flys
Max push ups (up to 2 min mark).
Rest 1 minute
REPEAT 4 times 24 minute workout
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Live stream session
Strength:- 5 x 5-10 Goblet Squat / Dumbell / Barbell / Weighted vest or partner :-)
YGIG
0 – 20 min AMRAP
5 – Single arm hang clean and press
10 – Front Rack lunges
15 – Snatch
4 min Rest
Max in a min YGIG (score = partner total)
Push ups
Burpees
Situps
Squat Jumps
Finisher Max plank challenge
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Live stream session:-
Modified ‘DT’
KB,DB or backpack!
6 RFT
12 Single arm deadlifts
9 Hang power cleans
6 Shoulder to overhead
(Swop arms each round)
3 min rest
100x Swings for time (KB,DB,backpack)
with EMOM 6 x lunges
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Live stream session:-
DB/KB/backpack bent over row.
4×5
(Left arm, right arm, double = 1 rep)
10-1
Broomstick/BB OH squats
Burpees over the bar
Sit ups
Tabata – Core
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Live stream session:-
20 minute EMOM. Work for 50 seconds before moving onto the next
1 – Regional lunge (walking or on the spot)
2 – Push up to side plank
3 – Step ups (weighted / unweighted)
4 – V-situps
5 – Rest
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5 x 3 min AMRAP’s
3 min AMRAP
12 Burpees
6 situps
1 min rest
3 min AMRAP
12 Squat thrusts
6 Walkouts
1 min rest
3 min AMRAP
12 Reverse goblet lunges
6 Chair dips
1 min rest
3 min AMRAP
12 Step ups
6 Broad jumps 1 jump forward (2 steps back)
1 min rest
3 min AMRAP
12 Glute Bridges
6/6 Split Squats
Live stream session:-
Mimi’s Birthday wod
50 Box Jumps / Step ups
50 Squat Jumps
50 Kettlebell / DB Swings
50 Alternate Lunges
50 Tuck in’s
50 Single arm DB / KB Push Press
50 Back Extensions
50 Goblet Squat thrusts
50 Burpees
50 Double-Unders
Join live:- https://zoom.us/j/4904537327
Non-members:- PayPal donation to info@crossfittonbridge.co.uk