2020

Monday 21-12-20

CCX Warm-up 5:00 5 Cal 5 Air Squats 5 Walk-Outs 5 Spider Man Reach Each Side   Work-Out 30:00 Cap 50 Thrusters (Empty Bar) Then 5 Rounds 20 Push-ups + 15 cal Row / Ski + 10 Pull-ups 50 Thrusters (Empty Bar) Then 5 Rounds 20 Push-ups + 15 cal Row / Ski + 10 […]

Published on: 20 December 2020 by Chris Templeman

Sunday 20-12-20

FMP Warm-Up: 5:00 10 Cal 10 Dislocates 5 Single Leg Step-Ups Each Leg 5 Hand Release Push-ups Work-Out 4 Rounds 200m Run  + 10 burpees 3 rounds 200m Run + 10 Burpees + 16 DB Snatch 2 Rounds 200m Run + 10 Burpees + 16 Dumbell snatch + 33  Box Jumps 1  Round 200m Run […]

Published on: 20 December 2020 by Chris Templeman

Saturday 19-12-20

CCX Warm-Up: 6:00 Min 1: 30 Sec Row Or Ski / 30 Sec Rest Min 2: 30 Sec Air squats / 30 Sec Rest Min 3: 30 Sec Strict Press / 30 Sec Rest Min 4: 30 Sec Row Or Ski / 30 Sec Rest Min 5: 30 Sec KB Deadlift / 30 Sec Rest Min […]

Published on: 18 December 2020 by Chris Templeman

CCX   Warm-Up: 6:00 AMRAP 50 Banded Good Mornings 40 Glute Bridges 30 Lunges (front foot turned in) 20 Stripper Squats 10 Empty Bar Back Squats   Work-Out: 30:00 Cap 25 Squat 62/42 – 50/34 Or Suitable Scale Then 5 Rounds 2 Rope Climbs / Or 3 Pull-ups + 3 Squats x 2 10 Down-ups  […]

Published on: 17 December 2020 by Chris Templeman

Thursday 17-12-20

CCX   Warm-Up: 5:00 AMRAP 5 Air Squats 5 Step-overs 5 Up Downs 5 D Ball Deadlifts 5 Cal Bike Work-Out: Partner WOD or Can be done on your own. Partner Option: 5 Rounds, Individual Option: 3 Rounds 30 Wall Balls 20 Box Overs 10 D Balls 20 Over The DBall Burpees 30 Cal Bike […]

Published on: 16 December 2020 by Chris Templeman