CCX

Work-Out:

A:

2:00 Work /1:00 Rest x 4 Rounds

Work = Max Cal Row / Ski

B:

2:00 Work /1:00 Rest x 4 Rounds

Work = 10 Bar Over Burpees + Max Cal

C:

2:00 Work /1:00 Rest x 4 Rounds

Work =10 Hang Cleans  + 10 Bar Over Burpees + Max Cal

*No Rest between A, B & C

*Effort for intervals should be sustainable approx 80%

*Bar Load 40/29 or 34/35

CC HIIT (Lunch Time Session)

Warm-up:

1:00 Walk-Outs

1:00 Muscle Clean

1:00 Up Downs

1:00 Press

Work-out:

1:00: Deadlifts

1:00 BOB

1:00 Power Cleans

1:00 BOB

1:00 STOH

1:00 Rest

x 4 Rounds

CC MET-CON

Warm-up 10:00 AMRAP

3:00 CV  (Raise The Heart Rate)

7:00 –

10 Banded Pull-apart

10 Back Squats Squats

10 Banded Dislocates

10 Strict Press

10 Banded Good Mornings

10 Muscle Cleans

Grace Workout 10:00 Cap

Complete As Fast As Possible:

30 Clean & Jerks @60/42kg

*Plan Out How You Want To Split The Reps*

Accessory Finisher 10:00 5 Rounds

Every 2:00 –

10 KB Deadlifts @48/32

10 V-sits

10 Narrow Hand Push-ups

AMRAP Row/Ski (Steady Pace)