Wod

CCX MONDAY 2-10-23

CCX MONDAY 2-10-23 WARM-UP: 3 min cv 3 min amrap 5 empty bar deadlift 5 muscle clean 5 power clean 5 STOH   STRENGTH 5 min max to build to start weight Every 90s x 8 rounds 3 @ 80% of heavy jerk Clean & jerk   CONDITIONING 6 rounds 2 min  on 1 off […]

FMP 01–10-23

FMP 01–10-23 WARM-UP: 1:00 CV + 1:00  2 Air Squats + 2 Lunges 1:00 CV + 1:00 2 Press-ups + 2 Mountain Climbers 1:00 CV + 1:00 5 PVC Dislocates + 5 Toe Touches   WORK-OUT: 5 ROUNDS  10/8 Cal + 20 Air Squats 4 ROUNDS 10/8 Cal + 20 Air Squats +20 Push-ups 3 […]

HYROX SATURDAY 30-09-23

HYROX SATURDAY 30-09-23 4 Rounds for time – 1 round each starts with a different CV 1200m Row/Ski – 2400m Bike – 800m Run (Together) 50 Wall Balls 40 1m Burpee Broad Jumps 30 SB Lunges 10 Sled push 125/100

CCX FRIDAY 29-09-23

CCX Friday 29-09-23 Warm Up – 3 Rounds Min 1 CV Min 2 – 5 up Down + 10 press up + squat remaining time in the minute   Strength Every 3 min x 5 rounds – Share stations in busier classes 10 x DB Bench Press 1 – 3 Rope climb (can be subbed […]

HYROX 28-9-23

HYROX 28-9-23 WARM-UP: 3 Rounds Person 1 CV  Person 2 – 10 Toe Touches / 8 Lunges / 6 Push-ups / 4 Spider Man Reach Each Side   Station 1: 18:00 AMRAP Bike erg 1km 40 a jumps Bike Erg 1km 40 wall balls Bike Erg 40 Dumbell lunges Station 2: 18:00 AMRAP Row 500m […]

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