Dec 2020
Wednesday 30-12-20
CCX Warm-up 5 Rounds 20 Banded Side steps each direction 20 Banded good Mornings 5 Stripper Squats Work-Out 30:00 Cap 50 Box Step-Ups Or Overs (BW) + 50 Back Squats (Light Load) 40 Box Step-Ups Or Overs (increased load) + 40 Back Squats (increased load) 30 Box Step-Ups Or Overs (increased load) + 30 […]
Published on: 29 December 2020 by Chris Templeman
Tuesday 29-12-20
CCX Warm-up 10 Rounds 10/8 Cal Row Or Ski + 15-10 Dips Strength: Every 2:00 For 8 Rounds Complete: 10 x D/B Bench 5-10 Pull-ups (Sub for pull-ups are band assisted or d/b single arm Rows) Work-out – Death By 2km Burpees Set your rower or ski to countdown from 2000m then Start the […]
Published on: 28 December 2020 by Chris Templeman
Monday 28-12-20
CCX Warm-up 5:00 5 Cal 5 Muscle Clean 5 Press 5 Jerks Work-Out 30:00 Cap 50 Cal Bike + 50 GTOH 40 Cal Bike + 40 GTOH 30 Cal Bike + 30 GTOH 20 Cal Bike + 20 GTOH 10 Cal Bike + 10 GTOH *Increase The bar load each round – Example weights 35-45-55-65-75, […]
Published on: 27 December 2020 by Chris Templeman
Sunday 27-12-20
FMP A:10 Rounds 100m Hittmill run + 30 Air Squats B:10 Rounds 10/8 Cal Ski + 20 Push-ups C:10 Rounds 10 Cal Bike Erg + 10 Pull-ups *Complete in any order (remember to sanitise equipment before and after use)
Published on: 26 December 2020 by Chris Templeman
SATURDAY 26 DECEMBER
The Wrong Christmas In memory of a wonderful woman that we all hold very dear to our hearts todays wod will be for Anne Warm-up 6:00 AMRAP 15 CAL 12 BOX STEP-UPS 10 PUSH-UPS 8 HANGING SCAPULA PULLS Workout 35:00 Cap Done as 1 – 1/2 – 1/2/3 – 1/2/3/4 etc.. 1: HSPU […]
Published on: 25 December 2020 by Chris Templeman