Blogs

Thursday 24-9-20

  Work-Outs 24-9-20   CCX   Warm-up 5:00 10 Step-Overs 8 Air Squats 6 Up Downs Work-out 30:00 50-40-30-20-10     ⁃Weighted box step overs     ⁃Kettlebell swings     ⁃Goblet squats     ⁃Burpees         (24kg/16kg KB) In Remaining time max rep: Dballs (YGIG)   CCHIIT (Lunch time 12:15-12:45) Warm-up: […]

Wednesday 23-9-20

  Work-Outs 23-9-20   CCX   Warm-up 8:00 10/8 Cal Bike 10 Push-ups 10 Lunges 10 Banded Dislocates 10 Strict Press   Strength 15:00 Push Press 5:00 Build To Staring Load Then lift every 2:00 3/3/3/3/3   Work-out 10:00 AMRAP 50/42 Cal Bike 50 Head Touch Push-ups 50 Push Press 40/29 50 HSPU / Box […]

Monday 21-9-20

Work-outs Monday 21-9-20   CCX- Warm-up: 100 Banded side steps 50 Banded Good Mornings 25 Empty Bar Back Squats 15 Cal Bike 10 Single Leg Step-ups Each Leg Strength 3-3-3-3-3 Back Squats 5:00 To Build to first set, aim to build load each round. Lift Every 2:00 Use last weeks 5RM as a guide. Work-out: 10:00 […]

Friday 18-9-20

Work-outs Friday 18-9-20   CCX- Warm-up: 5:00 AMRAP 6 Cal 6 Banded Pull apart 6 Banded Dislocate 6 Banded Scapula Row 6 Banded Rows 6 Alt Lunge     Work-out: 30:00 Cap  Mini Rene 1K Row Or Ski Then 7 Rounds Of 21 Walking Lunges 15 Pull-ups – Sub Bar Rows 9 Burpees Finish with […]

Thursday 17-9-20

Work-outs Thursday 17-9-20   CCX- Warm-up: 5:00 AMRAP 5 Cal 5 Single Arm DB Deadlifts Each Arm 5 Walk Outs 5 Squats   Work-out: 30:00 Cap  In Pairs 100 Cal Buy In Into 10 rounds YGIG 10 Alt DB Snatch 10 Up-Down 10 DB Clean & Press 10 Burpees 10 DB Thruster Any remaining time […]

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