Workout of the Day (WOD)
Saturday 16th January
Strength:-
8 min EMOM
5 – 8 TnG Squat Cleans (if you can go heavy, do 5 and go heavy, otherwise do more reps and lighter weights)
16 rounds (8 each)
YGIG
12 KB/DB Swings
15 Air Squats
18 DU’s/star jumps/single skips
8 min EMOM
5 Situps + 5 Tuck in’s+ 5 dish rocks + 10 sec dish hold
Friday 15th January
Strength:-
5 x 8-12 Single arm rows
5 x 8 Single leg box squats (each leg)
(rest 1 min between sets)
Metcon:-
10 Rounds For Time:
200 Meter Run or 50 High Knees
15 Alternating Dumbbell Hang Clean and Jerks
Thursday 14th January
Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Sits + 10 Down Ups
Metcon:-
3 Rounds For Time:
50 Walking Lunge
50 Double Unders
50 Squat thrusts
Wednesday 13th January
Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg
Metcon:-
3 rounds
25 Air Squats
25 KB swings
25 Burpees
Tuesday 12th January
Strength:-
Every 2 minutes X 6 rounds
5 press, 5 push press, 5 push jerks (each arm)
Metcon:-
50 Jump Squats
100 bicycle sit ups
100 single arm oh lunges
100 Sumo Deadlift High Pull
100 Situps
50 Jump Squats
Monday 11th January
Strength:-
5 x 10 Single leg RDL (each leg)
5 x 10 Single arm bicep curl (each arm)
Rest 1 min between sets
Metcon:
12 min AMRAP
12 Alternating Dumbell Snatches
12 Dumbbell Goblet Squats
12 Plank Shoulder Taps
Sunday 10th January
Hero Wod :- Bauer
Saturday 9th January
Strength:-
10 min Alt EMOM
1 – 5 – 12 Goblet Squats
2 – 3 – 5 Wall walks
20 min AMRAP Virtual YGIG
12 front rack lunges
9 STOH
6 V-situps
3 burpees
Core finsher
100 situps, on the minute every minute 5 squat thrusts
Friday 8th January
Strength:-
EMOM x 15
Min 1: 6-10 Strict Handstand Pushups / Inverted Push ups + 5 Down Ups
Min 2: 6-10 Alternating Pistols + 5 Down Ups
Min 3: 6-10 V – Ups + 5 Down Ups
Metcon:-
AMRAP 15 min
15 Jumping Squats
30 Swings
15 Situps
30 Sec Wall Sit
Thursday 7th January
Strength:-
Every 2 mins x 12 mins
10 Split Squats each leg
Metcon:-
5 Rounds For Reps:
1 Minute Max DB or KB snatch
1 Minute Max Double (if possible) DB or KB Front squats
1 Minute Max Ankle tap star jumps
1 Minute Rest
Timetable / Booking
Only members of CrossFit Tonbridge are able to book in to use the gym. If you wish to come along or to book onto our induction course please contact us via email: info@crossfittonbridge.co.uk