Tuesday 15-9-20
Work-outs Tuesday 15-9-20
CCX-
Warm-up:
1:00 Banded Pull Aparts
1:00 Banded Dislocates
1:00 Push-ups
1:00 Banded Rows
1:00 Empty Bar Push Press
Strength -Push Press
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
30 Russian Swings 24/16
21 STOH + 21 Cal Row / Ski
15 STOH + 15 Cal Row / Ski
9 STOH + 9 Cal Row / Ski
30 Russian Swings 24/16
Max Loads 50/34
CCHIIT (Lunch Time Session)
Warm-up (No measure)
1:00 CV
1:00 Dips
1:00 CV
1:00 Squats
1:00 CV
Work-out:
3:00 Work / 1:00 Rest x 5 Rounds
Work=
15 Press-ups
10 KB SDHP
5 KB Cleans
*Start each round where the last finished. Score – Total Rounds And Reps
CCMETCON
A: 5 Rounds
20 Banded Side Steps
20 Banded Good mornings
20 Glute Bridges
20 Alt Lunges
B: Barbell Strength 10:00 EMOM
Build to a load and EMOM perform 10 Back rack lunges (from the rack)
C: Conditioning
10 Rounds For Time
10 Cal Bike
10 Box Over Jumps