Monday 14-9-20
Work-outs Monday 14-9-20
CCX-
Warm-up:
1:00 Banded Good Mornings
1:00 Banded Side steps (switch direction every 15 reps)
1:00 Alt Lunges
1:00 Stripper Squats
1:00 Empty Bar Back Squats
Strength -Back Squat
5-5-5-5-5
5:00 To Build to first set, aim to build load each round.
Use last weeks 7RM as a guide.
Work-out: 10:00 Cap
20 Burpees
21 Back Squats + 21 Cal Bike
15 Back Squats + 15 Cal Bike
9 Back Squats + 9 Cal Bike
20 Burpees
Max Loads 70k/47.5k
CCHIIT (Lunch Time Session)
Warm-up (No measure)
1:00 Cal
1:00 Air Squats
1:00 Press-ups
1:00 Step-ups
Med Ball Thrusters 9/6
Work-out: Each Round For Max Reps
1:00 Cal Bike
1:00 Wall Balls
1:00 Box Jumps / Steps
1:00 Thrusters (Empty Bar)
1:00 Bar Over Burpees
1:00 Rest
x 3 Rounds
CCMETCON
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