Fitness Tag

For Time 100 Synchro Burpees 100 Synchro Wall Balls 100 Synchro Push Ups 100 Synchro Box Jumps 100 Synchro Dips 100 Synchro Air Squats...

01 January, 2018

Friday For Time MF1 30 Clean and Jerks (60/40kg) MF 2 20 Clean and Jerks (70/50kg) MF 3 10 Clean and Jerks (80/60kg) MF 1 10 Muscle Ups MF 2 20 CTB Pull Ups MF 3 30 Pull Ups Notes * Male and Female pairs One pair must complete one of the clean and jerk...

29 December, 2017

Boxing Day  12 days of team xmas 1) HSPU 2) Clean 3) TTB 4) Shoulder to Overhead 5) Burpee Over 6) Lunges 7) Pull Ups 8) Squats 9) Push ups 10) Deadlifts 11) Rope Climbs 12) Thrusters Notes Complete all reps as a 6. They Need to be as synchro as possible. Great if you have a worm, if not...

26 December, 2017

Friday Part A AMRAP 12 Thrusters Pull Ups 2,2 – 4,4 – 6,6 – 8,8 – 10,10 …. Part B AMRAP 10 HSPU Dips Push Ups 5,5,5 – 10,10,10 – 15,15,15 …… Notes *Each Athlete works individually, however reps are added together at the end Scale if needed...

22 December, 2017

Snatch ladder 20 Double Unders Snatch (30/25kg) 20 Double Unders Snatch (40/30kg) 20 Double Unders Snatch (50/35kg) 20 Double Unders Snatch (60/40kg) 20 Double Unders Snatch (70/45kg) 20 Double Unders Snatch (80/50kg) 20 Double Unders Snatch (90/55kg) 20 Double Unders Snatch (100/60kg) Notes * Athletes take it in turns to go through entire ladder 1-minute time cap for each station If a station is...

18 December, 2017

Friday 3 Rounds MF Pairs 0-2 mins Clean and Jerk (60/40kg) 2-4 mins Rope Climbs 4-6 mins KB swings Rest 5 minutes Notes * Working in pairs to complete as many reps as possible. Choose which station you start on amongst the pairs Scale if needed....

15 December, 2017

3 Rounds MF Triplets 0-2 mins Wall balls 2-4 mins Sumo Deadlift High Pulls 4-6 mins Box Jumps 6-8 mins Push Press 8-10 mins Row Rest 2 minutes Notes *Male and Female Triplets alternating work during 2-minute window Triplets must work in synchronisation Comment reps below...

11 December, 2017

3 Rounds MF Pairs 0-2 mins Power Snatch (50/30kg) 2-4 mins OH Lunges with plate (20/10kg) 4-6 mins Double Unders Rest 5 minutes   Notes  Working in pairs to complete as many reps as possible. Choose which station you start on amongst the pairs Scale if needed....

08 December, 2017

Monday 1 mile run 300/200 cals assault bike 1 mile run * Male and Female triplets Everyone runs together One person on bike from each triplet at a time. Comment times below...

04 December, 2017

Friday For Time   100 Single arm DB Overhead Squats (20/10kg) 80 KB Swings (24/16kg) 60 DB Snatches 40 KB Lunges 20 DB Squat Cleans   *Teams of 6 working together Overhead squats 50 per arm Work each arm alternately for Snatches and Cleans   Comment Time Below...

01 December, 2017