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Streamed workout information

By |2020-03-22T15:16:13+00:00March 22nd, 2020|Uncategorized|

Streamed workouts are available at the following times starting from Monday 23rd March

Monday:- 9.30am, 12noon, 5pm (Bike / Row), 6pm
Tuesday 9.30am, 12noon, 5.30pm Yoga, 6.30pm
Wednesday 9.30am, 12noon, 5pm, 6pm
Thursday 9.30am, 12noon, 5pm (Bike / Row), 6pm
Friday 9.30am, 12noon, 5pm, 6pm
Saturday 9.30am
Sunday 10am

Classes will have exercise variations to use weight v’s non weight.

Join using zoom here – https://zoom.us/j/4904537327

For non members we would appreciate donations via our PayPal account info@crossfittonbridge.co.uk

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Sunday 22nd March

By |2020-03-22T09:25:25+00:00March 21st, 2020|Uncategorized|

Dia’s home workout

3 rounds of
25 X KB swings
25 X Squat thrusts
20 X KB cleans
20 X Side plank and hip drops
15 X Goblet squats
15 X Burpees

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Saturday 21st March

By |2020-03-20T14:28:59+00:00March 20th, 2020|Uncategorized|

Strength:-

3 x max C2B+3 x max chin over the bar hold

Metcon:-

20 min EMOM, move for 50 seconds before moving on)
1 – Row (target minimum 15/13 cals)
2 – KB swing 32kg/24kg
3 – Bike (target minimum 12/10 cals)
4 – Wall Balls 9/6kg

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Friday 20th March

By |2020-03-19T22:17:39+00:00March 19th, 2020|Uncategorized|

Strength:-

5 x 10 Deadlift

Metcon:-

20 min AMRAP
30/ 20 cal on rower
30 DB single arm hang C&J 1 x 22.5/15kg
20 sit ups
20 Air squats
10 Ring dips
10 Pull ups

Home Workout:

We’re trying to give instructional videos for the home workouts, and more video content coming. Please follow the youtube channel: https://www.youtube.com/user/CrossFitTonbridge

9 min EMOM
Work for 45 secs on each station (3 times through)
Reverse lunges
Down ups
Side plank rotations

21-15-9
Burpees
Jumping lunge L+Jumping lunge R+Squat
Russian Twists

Finisher

If you have something you can swing: 50 KB Swings or 50 bodyweight glute bridges

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Thursday 19th March

By |2020-03-20T14:27:29+00:00March 18th, 2020|Uncategorized|

Strength:-

5 x 8 Strict Press

Metcon:-

18-15-12-9-6-3
Double KB front rack lunge 2 x 24kg/16kg
Push ups
Situps

Home Workout:

If you have equipment (3-4 minutes bike / row / skip or jog up and down the road a few times).

5 rounds
20 jumping jacks
10 reverse lunges
30secs plank hold

15 mins AMRAP
2 TGU’s each side (weighted / unweighted / can of beans)
10 GTOH (use a weight plate if you have one, or a heavy book / 6 pack of beer / pack of tonic, think you get my drift!)
15 Air squats
20 Russian Twists
Annie
50-40-30-20-10
DU’s or double the number for SU’s. If no rope just pretend, imagine you have a rope in your hand and do side to sides.
With situps

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Wednesday 18th March

By |2020-03-17T22:39:18+00:00March 17th, 2020|Uncategorized|

Strength:
Clean + front squat + jerk 5×2

Met Con:
21,15,9
Snatch 50/35kg
Chest to bar pull ups

Home workout:

For those that can’t make it to the gym, we’re making a home workout stream available for you to keep your fitness up. There will be more to come on this. It’s available as a stream on Boxmate (top left) and you can log scores etc.

5 rounds
30 sec jogging on the spot
20 alt forward lunges
5 burpees
10 air squats

10-20-30-20-10
Walking lunges (if weight available hold single weight, tin of beans or a DB/KB)
Squat thrusts (low impact stepped mountain climbers)
Push ups

Rest 5 mins

Tabata 8 rounds (4 mins)
20 secs on, 10 secs off
Crunches
Flutters
Alternate between each

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Tuesday 17th March

By |2020-03-17T10:33:03+00:00March 16th, 2020|Uncategorized|

Strength:-

5×20 sec handstand hold+ 3 lateral wall walks or 3 x shoulder taps or 3 x marching
Tabata hollow / dish hold then arch / superman hold

 

Metcon:-

4 rounds
10 OHS 50/35kg
20 V-situps
10 HSPU

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Sunday 15th March

By |2020-03-12T09:56:03+00:00March 14th, 2020|Uncategorized|

Strength:-

Pick from the week

Metcon:-

YGIG 5 rounds each (10 in total)
15 cals bike
1 round of DT
12 deadlifts
9 hang power cleans
6 Push Jerks
RX 70kg / 45kg

 

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