Workout of the day

Programming

Friday 30/07

Skill of the day

General warm up

1:00 minute Single unders

into

1 round

10/10 Forward lunge with foward reach

10/10 Side lunge with rotation away from middle

10/10 Curtsy lunge

20 Deadbugs

SKILL:

15 minute window

Build to a 10RM

Back rack reverse lunges

Then 3 sets of 10 @ 75% of heavy 10


Workout of the day

Sarah Winter

RX: (15' cap)

*21–15–9*

Cals on machine

Deadlifts 50/35kg

Plank DB Pass through 22.5/15kg

- Straight into….

*9-15-21*

Clusters

Burpees over the bar

V sit-up


INT:

40/30kg

DB 17.5/12.5kg

SC:

30/20kg

DB 10/8kg

Sit Ups

Saturday 31/07

Workout of the day

Virtual CrossFit Games Workout

Everyone who participates in one of these classes with us goes into a ballot draw for 1x free pair of Nobull shoes.

Sunday 01/08

Workout of the day

Virtual CrossFit Games Workout

Everyone who participates in one of these classes with us goes into a ballot draw for 1x free pair of Nobull shoes.

Monday 02/08

Skill of the day

General warm up

3 rounds

50 single unders

5/5 reverse lunge with OH reach

5/5 side lunge with rotation

5/5 forward lunge with forward reach and front foot turned slighlty inward

into

27 Squat matrix

into

2 x 5-8 Back Squats with empty bar

Weightlifting

Every 2:00 x 5

3 Power cleans + 3 Paused Power jerks

@70% 1RM CLEAN JERK


Workout of the day

RX:

10' EMOM

1) 60 Double unders

2) 10-15 HSPU

INT:

30 DU

5-8 Abmat HSPU

SC:

75 Single Unders

Box HSPU/HR Push Up

Tuesday 03/08

Skill of the day

General warm up

1:00 Burpees

into

2 rounds

4/4 Groiners

4/4 Throacic Rotations

into

2 rounds

3 Clean Deadlifts

3 Muscle Cleans

3 Strict Press

Weightlifting/Strength

15 minutes to find

10 RM Back Squat


Workout of the day

RX:

21-15-9 (12' cap)

Burpee Strict Pull ups

30-24-18

DBs FR Reverse Lunge steps 22.5/15kg

INT:

Kipping Pull Up

DBs 17.5/12.5kg

SC:

Burpee + Banded Pull Up

DBs 10/8kg

Wednesday 04/08

Skill of the day

General warm up

400m Jog

into

2 rounds

5 Walkout + push ups

5/5 Reverse lunge with OH reach

3-5 Strict Pull ups


Weightlifting/ Strength

10 minutes to find a

5RM Strict Press.

Workout of the day

RX:

For Time: (12' cap)

15-12-9

Power Clean 60/40kg

12-9-6

Bar/Ring Muscle Up

INT:

50/35kg

Chest to bar

SC:

40/30kg

15 12 9 Pull Up/Banded

Thursday 05/08

Skill of the day

General warm up

2 Rounds

45s Machine

45s burpee step ups

45s single unders

45s shuttle runs


Gymnastic

12min Window:

4x 10-15

Strict Toes to bar

SC:

Leg raises + 15 hollow Rock


Workout of the day

RX:

27' EMOM

1) 15/12 cals Machine

2) 10-12 Burpee BJO 24/20"

3) 60 DU

INT:

12/10 Cals

8-10 BBJO 24/20"

30 DU

SC:

10-8 Cals

8-10 BBJO 20/16" (Stuck plates)

75 Single Unders

Friday 06/08

Skill of the day

Weightlifting/Strength

15 minutes to find

10 RM Deadlift


Workout of the day

RX:

4 RFT:

9 DB Devil Clean 22.5/15kg

12 DB Goblet Step Over 24/20"

15/12 Cals Machine

INT:

DB 17.5/12.5kg

12/10 Cals

SC:

DB 10/8kg

Box 20/16" (Stuck plates)

Cals 10/8

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