Sunday 5th April 2020

Death by 10m 

  • Start at 1 minute doing 1 x 10m shuttle.
  • Add one shuttle each minute until cannot make the round.

 

Ie. Approaching 1.00 = 1 lap

Approaching 2.00 = 2

……..

Approaching 18.00 = 18 laps

Saturday 4th April 2020

“Greg Alia”

4 Rounds for time

  • 23 Russian KBS (16/24)
  • 23 Box Jumps (20/24)
  • 23 Sit Ups
  • 23 DB Snatch (10/15)
  • 23 Goblet Squat (16/24)
  • 23 Double Unders
  • 23 Med Ball Clean (7/9)

Then: 3.06 Plank Hold

 For the finisher (cash out), accumulate the time spent in Plank Hold position.

40 min cap

See instagram for scaling options.

Friday 3rd April 2020

For time:

21-18-15-12-9-6-3

  • Weighted Squats
  • Burpees

 

Front Squat with bar (30/42.5)

Goblet Squat with KB/DB

Wall Balls or Med Ball Clean

OHS/Back squat with plate

 

 

20 min cap

Thursday 2nd April 2020

“Jack”

20 min AMRAP

  • 10 Push Press (35/50)
  • 10 KBS (16/24)
  • 10 BXJ (20”/24”)

Score rounds and reps.

Scaling PP – Plate Shoulder to overhead or single arm DB/KB Press (5 each earm)

KB or DB Swings / Plate Deadlift

BXJ to Broad Jump or Tuck Jump

Wednesday 1st April 2020

TABATA TIME

8 rounds 20 sec on / 10 sec off

1 minute between rounds

  1. Russian Swings (Broad Jumps)
  2. Box Dips (Push ups)
  3. Up/Downs
  4. Flutter Kicks

Tuesday 31st March 2020

EMOM 8

Even= 5-8 KB/DB Strict Press

Odd= 6 Strict TTB

 

10 minute AMRAP

  • 5 HSPU (Pike/Box)
  • 10 Sit Ups
  • 15 Air Squats

Monday 30th March 2020

Met-con “Full Plate”

5RFT

  • 12/15 cal bike row (or 200m run/shuttles)
  • 20 Plate Ground to Overhead
  • 20 O/H Lunge

20 min cap

Sunday 29th March 2020

Flight Simulator  (Time)

Unbroken double under sets
Must achieve unbroken before moving on
  • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Must stop between sets.

If you fail a set then you attempt again until you achieve unbroken before moving on.
Scale to singles (do not double)
Cap yourself at 20 mins if needed…. That is enough skipping for one day.

Saturday 28th March 2020

Metcon (5 Rounds for reps)

5 x 3 min AMRAPs

  • Those with DB/KB : 1 Round DT each arm
  • Those with Barbell: 1 round DT (50/70)
  • Those with Plate: 12 Plate Deads, 10 OH Lunge, 6 Thrusters

In remanding time max Burpees

DT is 12 Deadlifts, 9 Hang Power Clean, 6 Shoulder to Overhead

1 min between rounds.

Score is burpees each round 

Friday 27th March 2020

“Fight Gone Bad” Style Workout 

3-5 Rounds of 1 min each station for max reps

  1. Sumo Deadlift High Pull
  2. Sit-ups
  3. Goblet Squat
  4. Box or Tuck Jumps
  5. Shuttle runs

1 min rest between rounds