2020

CCX 27-03-23   Warm-Up: Min 1 – CV Min 2 – 30s up down + 30s step up min 3 – 5 empty bar deadlift + 5 muscle clean + 5 stoh   Work-Out: Min 1 = 25 Russian Swings Min 2 = 5 up-downs + 5 Box jumps + 5 up down box jumps […]

Published on: 27 March 2023 by Chris Templeman

Saturday 27-2-21

CC@Home    Warm-Up: 20/20/20 Jog / Jacks / Sprint Toe Touch / Bear Crawl / Push-ups Front Kicks / Lunges / Squats x 2 Rounds   Work-Out: 32:00 EMOM Min 1 = 20 Jacks + 10 Push-ups Min 2 = 20 D/U Or Fake DU + SDHP 10 High Pulls Min 3 = 10 Down-ups […]

Published on: 27 February 2021 by Chris Templeman

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