Classes today at 8am and Midday!

A. 4 sets:

1 set = 12 Reverse lunges right leg + 12 side bends right side into 12 reverse lunges left leg + 12 side bends left side!

 

B. AMRAP 8

10 deadlifts (using a heavy object) 

10 single arm devils press / 20 KBS / 20 press ups or 10 strict HSPU

40 double unders or 80 single unders 

Zoom Classes available 😉

CrossFit Class

A. Tri Set:

Perform 5×8 of:

Standing press

Bent over row

RDL’s

B. 3 rounds:

30 hollow rocks 30 Russian twists 30 burpees

 

— Intervals will be released later 🙂

 

SUNDAY 29th

 

Join us tomorrow for the Zoom session – Book in through Team Up and follow the link provided 😉 

Any questions .. just let me know and I’ll guide your through. xxx

 

A. Tempo Squats – grab a weight and work on 8 seconds eccentric movement into a fast concentric movement!

6×4 with a 30 second wall sit hold after each set!

 

B. Every 2 minutes x6:

10 thrusters

10 DB/KB clean and jerks (scale to press ups)

10 burpees over bar (scale to lower the reps to ensure you get rest!)

 

Thank you for the support throughout this difficult time! I appreciate every single one of you! Please keep enjoying training 🙂

A. Annie

50-40-30-20-10 Reps of:

Double-unders

Sit-ups

rest 2 minutes into

5 rounds:

20 back extensions

20 squat jumps

200m run or 60 mountain climbers

A. Bench/floor press 4×8 straight into 20 seconds of max effort press ups

 

B. For Time:

21-15-9

DB/KB/Barbell Squat cleans + DB/KB down ups (if you don’t have the kit – normal burpees) 

AT HOME:

4 rounds:

Work on the minutes, rest any remaining time before the next minute.

Minute 1: x10 Thrusters

Minute 2 : x10 Deadlifts

Minute 3 :  30 second Handstand hold

Minute 4: rest

 

B. DB/KB/Barbell DT

5 rounds:

12 deadlifts

9 hang cleans

6 STOH 

 

8am + 4pm:

A. Superset for serious gains!: 

4×8

Split squats (8 each leg) into Seated/kneeling press (8 each arm)

 

B. 6 rounds:

30 seconds of DB/KB/Barbell/Stool snatches

30 seconds of hand release press ups

30 seconds of double/single unders

30 seconds rest 

After the pistol progression video (which got a whopping 4 views) you’re either going to scale with single leg wall sit raises or air squats!

 

A. Hip Mobility drills! 

 

B. EMOM x 10:

10 air squats or 4 Pistols + 8 Wall balls/Db Press/KB press/ press ups

RX = 8 pistols + 10 Wall balls/Db Press/KB press/ press ups

 

C. GRIP & CORE`!

2 minute plank hold

30 heavy object side bends right side

30 KBS / DB deadlifts / weighted deadlifts 

30 heavy object side bends left side

30 KBS / DB deadlifts / weighted deadlifts