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    • May 2021

    CCX Friday 28-5-21

    CCX FRIDAY FUN Warm-Up: 8:00 8 Cal Bike 8 Med Ball Deadlifts 8 Med Ball Lunges 8 Up Downs 8 Med Ball Cleans Movement Prep: 12:00 Time to get ready for the WOD, build to loads and movements. Ask coach for progressions for gymnastics and alternative for loading and movements.   “The Hateful 8” 8 […]

    Published on: 27 May 2021 by

    CC HIIT 28-05-21

    CC HIIT FRIDAY 28-05-21 8 min amrap – 2 min rest  x 3 rounds round 1 10 Cal Bike 10 Press up 10 Ab Mats Round 2 10 cal ski 10 box jumps 10 v sits round 3 10 cal row 10 russian swings 10 walking plank

    Published on: 27 May 2021 by

    HYROX 27-05-21

    HYROX Thursday Warm-up:  6:00 2 Rounds Min 1: Cals min 2: lunge/lunge/squat min 3: up-down A) In Pairs complete for time  100 – 75 – 50 – 25 Cals Row/Ski Sandbag Lunges Down – up 40:00 Timecap B) If complete in under the cap AMRAP, YGIG alt movements 10 Cals Row/ Ski 10 Sandbag Lunges […]

    Published on: 26 May 2021 by

    HYROX Wednesday A) EMOM x 20:00 Min 1: 12/10 Cal Bike Min 2: 5 SDHP + 10 Push-Ups + 15 Squats (Scale Min 2 in reps to 4-8-12 if you can not complete in under 40 sec)     B) “Balls Out” – 20:00 AMRAP 5 Wall Balls 3 D Balls 1 D Ball Squat […]

    Published on: 26 May 2021 by

    CCX Wednesday 26-5-21

    CCX WEDNESDAY Warm-up (10:00) Group clean Warm-up led by the coach Shin / knee / pocket / pull  Work through power cleans, full cleans etc.. Weightlifting – Clean / Power Clean 5:00 to build to approx 50% of desired finish then: 1 rep EMOM for 10 minutes increasing load each rep.   Conditioning – 25 […]

    Published on: 25 May 2021 by

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