Wod

CCX MONDAY 16-5-22

CCX MONDAY 9-5-22 WARM-UP: 4:00 AMRAP 10 Cal Bike + 10 Rear Stepping lunges Then Complete – 40 Banded Side Steps 40 Banded Good Mornings 10 Barbell Good Mornings 10 Barbell Stripper Squats   STRENGTH – BACK SQUAT 6 X 4 @ 80%  Build to load then lift every 2:00 *For % if max is […]

HYROX SATURDAY 14-5-22

HYROX SATURDAY 14-5-22 Work-out:  Pairs Complete – 400m Run 1km ski 400m Run 50m sled push 400m Run 50m sled pull 400m Run 80m burpee broad jumps 400m Run 1km ski 400m Run 200m farmers carry 400m Run 100m lunge walk 400m Run 100 wall balls

TEAM GAMES SATURDAY 14-5-22

TEAM GAMES SATURDAY 14-5-22   WORK-OUT: TEAMS OF 4 A: 3 Rounds Of Each 2 Athletes Complete 2 Rounds of Sync Cindy  2 Athletes Run 200m B: 3 Rounds (1 person per movement, once all movements have been completed by each athlete the team rotates) 10/8 Cal Ski  20 Full Swings 12 Cal Bike Erg […]

HYROX FRIDAY 13-05-22

HYROX FRIDAY 13-05-22 WARM UP 8 Minute Amrap: 20 Secs Ankle Mobility Each Leg 15 Plate Calf Raises 10 Plate GTOH 10 Cals (Row/Ski/Bike) 6 Burpees WORKOUT:  40 Minute Time Cap: 400m Run 800m Ski 6 Lengths Sled Push (125/100) —————– 400m Run 800m Row 10 Lengths Burpee Broad Jumps —————— 400m Run 1500m Bike […]

CCX FRIDAY 13-5-22

CCX FRIDAY 13-5-22 WARM-UP: 1:00 Bike 1:00 Stripper Squats 1:00 Bike 1:00 Squat Hold 1:00 Glute Bridges   STRENGTH: Lift Every 2:00 6 x 3 @ 80%    CONDITIONING: MINI MANION 7 Rounds For Time 200 meter Run Or 30/24 Cal Bike 29 Back Squats @ 50% of todays lifts

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