Strength:-
10 min Alt EMOM
1 – Split Squats
2 – DB curl & press
16 min AMRAP
5 Devils Press
10 Diamond Push ups
15 Situps
400m run
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Strength:-
5 x max strict hspu (scale to box / sofa / bench or regular push ups)
Metcon:-
12 min AMRAP
10 burpees
10 x single arm DB thruster R
10 x single arm DB thruster L
10 russian twists
Finisher, tabata
Hollow / Dish hold
Arch / Superman hold
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Strength:-
5 x 10-20 Goblet Squat / Weighted Vest or Barbell or Front Rack
Metcon:-
2 rounds
50 DB Deadlift
40 Situps
30 KB swings
20 Burpees
10 HSPU
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Non-members:- PayPal donation to info@crossfittonbridge.co.uk
Strength:-
5 x 6-10 Squat cleans / DB / KB or Barbell
Metcon:-
12 min AMRAP
40 Renegade rows
30 Tuck in’s (knee to chest situps)
20 Push press
10 Jumping Lunge L+ Jumping lunge R+ squat
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Strength:-
5 x 8-12 Seated or Z Press
Metcon:-
3 rounds
40 DU’s or SU’s + 8 tuck jumps
20 Box Jumps / Step up’s if height limiting (add weight)
10 x 10m shuttle sprints or 30 jumping jacks
5 Wall walks
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Strength:-
3 x 8-12 pistol squats (each legs)
Metcon:
10-1
Burpees
Squats
Situps
Push ups
Lunges
Core Finisher
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8 min Alt EMOM
15 – Glute Bridges
15 – Russian KB swings
Rest 1 minute
8 min EMOM
8 / 8 Half kneeling press
8 / 8 DB rows
Rest 1 minute
8 min EMOM
8 Thrusters
8 / 8 alt. lateral lunges
Finisher
50-40-30-20-10
Squat thrusts
Knees to chest situps
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Non-members:- PayPal donation to info@crossfittonbridge.co.uk
Strength:-
10 min Alt EMOM
1 – 5-10 HSPU’s
2 – 5-8 Renegade arm rows both arms
20min AMRAP YGIG
12 front rack lunges
9 STOH
6 V-situps
3 burpees
Core finsher
100 situps, on the minute every minute 5 squat thrusts
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Non-members:- PayPal donation to info@crossfittonbridge.co.uk
Strength:-
5 x 10-20 Goblet Squat / Weighted Vest or Barbell or Front Rack
Metcon:-
50 single arm alt. DB squat cleans
100 DU’s
50 Push ups
100 DU’s
50 single arm alt. DB squat cleans
Join live:- https://zoom.us/j/4904537327
Non-members:- PayPal donation to info@crossfittonbridge.co.uk
Strength:-
5 x 6-10 Squat cleans / DB / KB or Barbell
Metcon:-
5 rounds
20 push press L
20 single arm russian swings L
20 push press R
20 single arm russian swings R
Join live:- https://zoom.us/j/4904537327
Non-members:- PayPal donation to info@crossfittonbridge.co.uk