SATURDAY 6TH JUNE WORKOUTS ANNOUNCED

 7AM OUTDOOR HIT

Equipment:
Bench/chair
Kettlebell and/or Dumbell
Sandbag

Warm up:
Hip flexor lunges
High knees
Walking leg kicks
Butt kicks
Arm circles
Windmills

R1 50/10
R2 40/20
R3 30/30
Stay on one station for all 3 x rounds.

  1. KB Swings
    2. Squat cross butt kick
    3. Step ups/ box jumps
    4. Sandbag cleans
    5. Squat pulse
    6. Plank alternating leg lift
    7. DB arnie press
    8. Seated punch rotation
    9. Pushup x 1 & shouler taps x 4
    10. Sprints

FINISHER
20/10
Static lunge left
Static lunge right
In & out touch floor squats
T rotation left
T rotation right repeat x 2 rounds

 

?️‍ 8AM OUTDOOR CROSSFIT

WARM UP

3 Rounds

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  • 10 Shoulder Dislocates
  • 8 Good Mornings
  • 6 Broomstick Power Snatches
  • 4 Sit Ups
  • 20 Jumping Jacks

STRENGTH/SKILL

E(2:30)MOM x 4

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STRAIGHT ARM PUSH / BENT ARM PULL

  • 1-3 Strict HSPU/Box HSPU/Pike HSPU + 30 Sec HS Hold/Box HS Hold
  • Parallette 20 Sec Hang + 3-5 Pulls

CONDITIONING: HERO DAY

RANDY WITH A TWIST

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1 Round

  • 5 Push Ups
  • 7 Burpees
  • 9 Air Squats
  • 11 Sit Ups

Then

  • Run 800m (Virtual: 200 High Knee Runs)
  • 35 Power Snatches 35kg/25kg

Then

2 Rounds

  • 5 Push Ups
  • 7 Burpees
  • 9 Air Squats
  • 11 Sit Ups

Then

  • 25 Power Snatches
  • Run 400m (Virtual: 150 High Knee Runs)

3 Rounds

  • 5 Push Ups
  • 7 Burpees
  • 9 Air Squats
  • 11 Sit Ups

Then

  • 15 Power Snatches
  • Run 200m (Virtual: 100 High Knee Runs)

Time Cap: 25 Minutes

EQUIPMENT

  • Barbell/Dumbell
  • Exercise mat
  • Parallettes

 

? 9AM OUTDOOR S&C

 Warm up
– Body weight squat
– Walk outs
– Lunge with twist

Work out:
A1: DB Front Squat x 10
A2: DB O/head lunge x 12 10 each
A3: Push press x 15

B1: DB Arnie press x 10
B2: DB Squat thruster x 12
B3: Heel taps x 15 each

C1: DB C+P x 10 each
C2: Devils press x 10
C3: Plank tap out x 10 each