2023

FMP 10-12-23

Everest Challenge   Climb & Descend Mount Everest Teams of 3/4 8,848 m each way (as a team) Cycle up – ski down Increasing resistance to reflect oxygen supply on the way up. Decreasing on the way down. Rest of team carrying the ‘pack’ when not on CV. AMRAP 4 lengths walking lunges 20 squats […]

4 The Hell of it 2023

4 The Hell of It 2023 WOD 1 – 8 Min Cap – Favour the Brave 40 GTOH 40/29 Max Cals Ass Bike 40 GTOH 40/29   WOD 2A + 2B – Rowing Balls Minutes 0-8 Alt Full Rounds x 4 20/15 Cal Row 20 Wallballs Min 8-10 Rest Min 10-12 Max Cal Row + […]

CCX FRIDAY 08-12-23

CCX FRIDAY 08-12-23 WARM-UP: 5 Rounds Min 1: CV Min 2: 6 Up-Down + 6 Front Squats + 6 STOH WORKOUT – pairs 50-30-10-10-30-50 Cals STOH 29/40 Down – Up Front Squats 29/40

HYROX THURSDAY 7-12-23

HYROX THURSDAY 7-12-23   WARM-UP: x 3 Rounds 1:00 Cv  1:00 Mobility (Instructor lead)   WORK-OUT: 13:00 Work / 2:00 Recovery A: Max Distance Run – Switch every (250m)- Every Switch 2 lengths Sled Push 125/100 B: Max Distance Row – Switch Every (250m) – Every Switch 2 lengths Burpee Broad Jump C: Max Distance […]

CCX WEDNESDAY 06-12-23

CCX WEDNESDAY 06-12-23 WARM UP – 8 MIN AMRAP 10 Side steps each way 10 Banded Good Morning 10 Glute Bridge 10 Empty bar Deadlifts   STRENGTH – EMOM X 15 Deadlifts 5 reps for 5 rounds 3 reps for 5 rounds 1 reps for 5 rounds increase weight as you wish through rounds METCON […]

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