2021

HYROX TUESDAY 27-7-21

HYROX TUESDAY  Warm-Up: –  1 Rounds Of 20 PVC Dislocates 15 Air Squats 10 Up-downs 10 Cal    3 Rounds For Time: (45:00 CAP) 500m/400m Row 2 Lengths Sled Drag 100/80 500m/400m Ski 2 Lengths Sled Drag 100/80 1000m/850m Bike 2 Lengths Sled Drag 100/80 200m Run (or 200 HIIT Mill ) 33 D/B Hang […]

CCX MONDAY 26-721

CCX MONDAY 26-7-21 Warm-Up: 3 Rounds 20 Banded Good Mornings 20 Banded Side steps 5 Back Squats 5 Good Morning Squats   Weight Lifting: Back Squat 15:00 To Establish a 5RM Back Squat   Work-Out: Mary 20 Minute AMRAP 5 HSPU 10 Alt Pistols 15 Pull-ups *This a high skill work-out so for many its […]

CCX Wednesday 21-7-21

CCX WEDNESDAY 21-7-21 Warm-Up: 3 Rounds 25 Lying Flys Light Dumbells, 5kg plates, or 2.5 kg plates 25 Banded Scapula Pulls 10 Empty Bar Bench Press (work on proper set-up and bar path)   Weight Lifting: Bench Press 15:00 To Establish a 7RM Bench Press   Work-Out: Grace  20 Minute – 10:00 To Build to […]

CCX MONDAY 19-7-21

CCX MONDAY 19-7-21 Warm-Up: 3 Rounds 20 Banded Good Mornings 20 Banded Side steps 5 Back Squats 5 Good Morning Squats   Weight Lifting: Back Squat 15:00 To Establish a 7RM Back Squat   Work-Out: Cindy 20 Minute AMRAP 5 Pull-Ups 10 Press-ups 15 Air Squats *If you can do pull-ups then do pull-ups, scale […]

FMP 18-07-21

FMP 18-07-21 WARM UP: 9 Minutes Minute 1: Calories Minute 2: 5 KB Deadlift, 5 KB SDHP, 5 KB Goblet Squats Minute 3: 8 Dislocates + 8 PVC Overhead Squats   WORKOUT: 40 Minute Cap 200 m Run 10 Pull-Up 200m Run 20 Handstand Push-Ups 200m Run 30 Overhead Squats (34kg/29kg/empty bar) 200m Run 40 […]

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