CCX

Warm-Up 14:00

We have a 16 minute window to prepare for todays EMOM.

 6:00 AMRAP – 20 Jacks + 20 Banded Side Steps +

20 Banded Good Mornings +

30 Shoulder Pulses (thumbs up, back and forward)

8 x Strict or Push Press +

8 x Back Squat + 8 Barbell Good Mornings

 

8:00 – To load Bars

 

Strength EMOM 24:00 \8 Rounds

Min 1= 5 Push Press

Min 2 =5 Back Squats

Min 3 = 5 Deadlifts

*Each athlete has 2 bars – 1 Racked which should be set

so plates can be quickly added to make the squat load.

Bar 2 set-up with deadlift load.

*Use approx 75-85% of your 5Rm loads

(or something challenging for each lift)

CCHIIT (Lunch Time Session)

 

Warm-up 6:00

6 KB Deadlifts

6 Cal

6 Alt Lunges

6 Up Downs

 

 

Work-out: 3 Rounds

6:00 Work / 1:00 Rest

AMRAP

30 Russian Swings

20/18 Cal

15 Goblet Squats

10 Over The Rower Burpees

*Start each 6:00 where you finished the last.

 

 

CC MET-CON

Warm-up 8:00 AMRAP

15 Jacks

10 Deadlifts

15 Press-ups

10 Muscle Cleans

15 Air Squats

10 Strict Press

 

Metcon 30:00 AMRAP

20 Abmats 

20 Down-ups

20 GTOH (Ascending Weight)

 

Men’s Weights:   34 – 42 – 50 – 62 – 84 – 90

Women’s Weights:   25 – 29 – 34 – 42 – 52 – 60