Monday 19-10-20
CCX
Work-Out:
A:
2:00 Work /1:00 Rest x 4 Rounds
Work = Max Cal Bike
B:
2:00 Work /1:00 Rest x 4 Rounds
Work = 10 Box Overs + Max Cal
C:
2:00 Work /1:00 Rest x 4 Rounds
Work =10 D/B Hang Cleans + 10 Box Overs + Max Cal
*No Rest between A, B & C
*Effort for intervals should be sustainable approx 80%
CC HIIT (Lunch Time Session)
Warm-up:
1:00 Walk-Outs
1:00 Spider Man Reach (30 sec each side)
1:00 Up Downs
1:00 Step-Ups
Work-out:
1:00: Push-ups
1:00 Down-ups
1:00 Burpee Box Overs
1:00 Bike Cal
1:00 Rest
x 4 Rounds
CC MET-CON
Warm-up 8:00 AMRAP
10 Press-ups
20 Banded Pull-aparts
10 Strict Press
20 Banded Dislocates
10 Jump Squats (EXPLOSIVE)
20 Banded Good-mornings
Strength 12:00 EMOM
3-3-3-3 2-2-2-2 1-1-1-1
Push Jerk
*Building to a max/heavy single*
*Use the earlier minutes to nail the technique*
Metcon 15:00 Cap
3 Rounds
15 Deadlifts
8 Burpees
10 Power Cleans
8 Ab-mats
5 GTOH
8 Pull-ups