CROSSFIT – Mon, Mar 16 BACK SQUATS (Weight) TEMPO BACK SQUATS Tempo: 3-1-0-14X5 @ 65% AMRAP (AMRAP – Rounds and Reps) 16 MIN AMRAP 14 ALT V SIT UPS12 KB FRONT SQUATS 24/16KG10 KB RDL 24/16KG8 KB REVERSE LUNGES 24/16KG

CROSSFIT – Fri, Mar 13 HSPU (Checkmark) HSPU/PIKE PU’S5X6 WITH 3 SEC DOWN/ EXPLODE UP GYMNASTICS HSPU/PIKE PU’S 5X6 WITH 3 SEC DOWN/ EXPLODE UP WOD (AMRAP – Rounds and Reps) AMRAP 8 MINS 8 PULL UPS 8 PLATE AB MAT SIT UPS 6 HSPU/PIKE PU’S 4 MINS REST EMOM 2 ROUNDS MIN 1 30 […]

CROSSFIT – Thu, Mar 12

CROSSFIT – Wed, Mar 11 BENCH PRESS Bench Press (BENCH PRESS Bench Press 4×8) 10 MIN AMRAP (AMRAP – Rounds and Reps) WOD 10 Min AMRAP 5+5 KB Push Press 16/12KG 10 Deadlifts 50/35kg 15 Air Squats RX 20/16KG AB Finisher

CROSSFIT – Tue, Mar 10 TUESDAY ENDURANCE PARTNER AMRAP WOD 1 (AMRAP – Rounds and Reps) Partner AMRAP 12 min 12/9 Cal ROW 15 Kettlebell Swings (24/16 kg) ( One person completes full round while other does OH Plate hold 20/10KG) 8 min rest PARTNER AMRAP WOD 2 (AMRAP – Rounds and Reps) WOD 2 […]

CROSSFIT – Mon, Mar 9 BACK SQUAT Back Squat (BACK SQUAT Back Squat 5 Rep Max unbroken reps- (20 min build up) Will retest at end of Programme. ) LADDER WOD (AMRAP – Rounds and Reps) WOD 14 Min Ladder 2 Power Cleans 40/30KG 2 Wall Ball 9/7KG 2 Burpee 2, 4, 6, 8 RX […]

CROSSFIT – Sun, Mar 8 GUIDOS WILDCARD

CROSSFIT – Sat, Mar 7 PARTNER WOD AMRAP 24 MINS (AMRAP – Rounds and Reps) 400 MTS ROW- YGIG40 DU/ 80 SU- YGIG100 MTS RUN- TOGETHERWALL BALL SIT UPS (9-7)- TOGETHER20 PULL UPS- YGIG8 THRUSTER (40-30)- YGIG

CROSSFIT – Fri, Mar 6 Deadlift (6X4 @80% SS WITH 6X10 GLUTE RAISES) WOD LADDER FOR TIME (Time) 10-8-6-4-2-4-6-8-10 KB RDL (24-20)GOBLET REVERSE LIUNGES (24-20)ABMAT SIT UPSCANDLESTICK

CROSSFIT – Thu, Mar 5 12 MINS SKILL WORK TTB TTBSTRICT PULL UPS 4X4 WOD AMRAP 18 MINS (AMRAP – Rounds and Reps) 10 TTB/KTE5 HSPU/8 PIKE PU10 HALF BURPEES5 DIAMOND PUSH UPS