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Thursday 1st September

By |2022-08-28T16:58:32+00:00August 31st, 2022|Workout Of the Day|

Strength:-
4 rounds
Max Strict C2B+ 10 diamond push ups
4 x 8 KB Press

Metcon:-
10 min Amrap
6 Push Press 60/40kg
9 Burpee Box jumps 24/20
12 HSPU

On completion you have 4 mins to establish a 1rm hang power clean.

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Tuesday 30th August

By |2022-08-28T16:57:06+00:00August 29th, 2022|Workout Of the Day|

Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above

Metcon:-
16 min EMOM
Minute 1 – 1 round of Cindy* (RX+ 2 rounds)
Minute 2 – 15/10 Cals Bike (RX+ 20 / 15 Cal bike)
Minute 3 – 5 Thrusters + 5 burpees over the bar 60/40
Minute 4 – Rest

*Cindy
5 Pull ups
10 Push ups
15 Squats

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Monday 29th August

By |2022-08-28T16:56:31+00:00August 28th, 2022|Workout Of the Day|

Bank holiday, teams of 3

In 8 minutes, max cals on machine (choose bike or row)

2 mins rest

18 min AMRAP
90 Wallballs
60 Box jumps
30 Pull ups
15 Burpees

5 mins rest / transition

In 8 mins max weight complex for Bella:-
1 Clean
1 Shoulder-to-Overhead
1 Front Squat
1 Shoulder-to-Overhead

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Wednesday 24th August

By |2022-08-21T09:50:02+00:00August 23rd, 2022|Workout Of the Day|

Strength:-
Front Squat to a heavy single, through 5-4-3-2-1
Then
3 x 3 Front Squat at 85% of the above

Metcon:-
Individual chipper
500m row
50 DB snatch 22/5/15kg
50 ring rows
50 situps
50 DU’s
50 situps
50 ring rows
50 DB snatch 22/5/15kg
500m Row

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Tuesday 23rd August

By |2022-08-22T18:18:28+00:00August 22nd, 2022|Workout Of the Day|

Strength:-
4 x Max BMU*
3 x 20sec+ L-Sit (floor, paralettes, boxes)

*beginners kipping work for T2B or pull ups

Metcon:-
10 min AMRAP
10 Ring dips
10 Box jumps 30/24
5 Squat Cleans 80/55kg

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