2021

CCX FRIDAY 21-10-21

CCX FRIDAY 21-10-21 WARM-UP: 10:00 Coach led Group Clean Technique Drills. Time To Load To First Lifts   STRENGTH / SKILL: – Complex –  1 Deadlift + 1 Clean + 1 Hang Clean (Full Or Power) 15:00 To Establish WORK-OUT: 15:00 AMRAP – CLEAN UP! 5 Cleans 20 Up Downs 4 Cleans 20 Up Downs […]

CCX WEDNESDAY 20-10-21 Warm-Up: 3 Rounds 10 Banded Dislocates + 10 Banded Pull-aparts 10 Banded Rows + 10 Banded Press 5 Muscle Cleans + 5 Strict Press + 5 Hang Clean & Press   Part A: Skill Development / Strength Option 1: 16:00  Min 1: Rope Climbs Or Rope Foot Grip Pull-Ups Min 2: HSPU Or […]

HYROX TUESDAY 19-10-21

HYROX TUESDAY 19-10-21 WARM-UP: 3 Rounds 10 PVC Dislocates 10 PVC OH Squats 10 Walk-Outs (No Push-Up) 10 Push-Ups 10 Step-Ups   WORK-OUT – 3 ROUNDS  25 Burpees 50/42 Cal Row + 50 D/B Hang Clean & Press 25 Burpees 50/42 Cal Bike + 50 Step-ups  20lb Med Ball / 14lb Med Ball  

HYROX MONDAY 18-10-21

HYROX MONDAY 18-10-21 Warm-Up:  1:00 CV 1:00 Up Downs 1:00 CV 1:00 Down-Ups 1:00 CV 1:00 Push-Ups   WORK-OUT: For Time Complete: 20-15-10-5-5-10-15-20 Reps Of: Burpees Cal Bike (Alt Bikes) In Between Each Round Complete Either 500/420m Row / Ski  

CCX 18-10-21

CCX 18-10-21 Warm-Up: 75 Banded Good Mornings 75 Banded Side Steps 50 Glute Bridges 50 Air Squats   STRENGTH- BACK SQUAT 5:00 To Build To Starting Load Then Complete- 0-2:00 – 10 Reps 2:00-4:00 – 8 Reps 4:00-6:00 – 6 Reps 6:00-8:00 – 4 Reps 8:00-10:00 – 2 Reps   STRENGTH / CONDITIONING- Complete For […]

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