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Wednesday 28th October

By |2020-10-25T16:01:48+00:00October 27th, 2020|Uncategorized|

Strength:-
5 x 3 Wall walks
3 x Max L-sit hold

Metcon:-
EMOM for 15 mins (3 rounds)
1 – Wall balls
2 – Bike (target 15/12 cals minimum)
3 – Chest to bar pull ups
4 – Box jumps
5 – Plank

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Monday 26th October

By |2020-10-25T16:00:27+00:00October 25th, 2020|Uncategorized|

Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
90 secs max effort kipping toes to bar, rest 90 seconds
60 seconds max effort kipping toes to bar, rest 60 seconds
30 seconds max effort kipping toes to bar, rest 30 seconds

 

Metcon:-
Crossfit Games 2020 Event 9 – Happy Star
4 rounds:
400m run
5-7-9-11 reps of:
Burpee
Thruster 60/42.5kg

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Saturday 24th October

By |2020-10-19T07:33:08+00:00October 23rd, 2020|Uncategorized|

Strength:-
Strict Press 5 x 5

Metcon:-
800m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
400m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU
200m Run
21 Pull ups
15 Hang power cleans 50/35kg
9 HSPU

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Friday 23rd October

By |2020-10-19T07:27:13+00:00October 22nd, 2020|Uncategorized|

Strength:-
3 x 10 Front Rack Reverse lunge
3 x 8 Single Arm Rows

Metcon:-
8 min AMRAP
8 Power snatch 40 / 25kg
8 Over the bar burpees
8 Front Squats 40 / 25kg

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Thursday 22nd October

By |2020-10-20T13:51:30+00:00October 21st, 2020|Uncategorized|

Strength:-
5 x 3 Wall walks
3 x Max L-sit hold

Metcon:-
500m Row
100 Double Unders
40 Situps
30 Pull ups
20 Manmakers 2 x 22.5 / 15kg
10 Muscle ups (or Burpee pull ups)

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Tuesday 20th October

By |2020-10-19T07:22:14+00:00October 19th, 2020|Uncategorized|

Strength:-
Strict Pull ups 3 x 5 add weight if necessary then
Kipping skill work for Pull ups

Metcon:-
4 Rounds
21 STOH 60 / 42.5
12 Toes to Bar
Timecap 12 mins, then in remaining time to 16 minute mark establish 3 rep max hang snatch

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