Workout of the Day
October 20, 2020
Tuesday 20th OctoberMetcon (AMRAP - Rounds and Reps)AMRAP 8 25x Double unders 10x DB Clean & Jerk alt sidesWarmup: 2 rounds: 30 single unders 15 KBS / DB swings 10 alt DB push press Double under practise
October 19, 2020
Monday 19th OctoberMetcon (5 Rounds for reps)5 rounds of AMRAP 3 rest 1 min between rounds 6 alt DB Power Cleans 6 Pushups 9 Air Squats Warmup: 3 rounds: 7 burpees 7 air squats 7 DB deadlifts 30s plank
October 17, 2020
Saturday 17th OctoberWarm-upwarmup: 3 rounds: 6x Russian Swings 20 High Knees 6x Step-ups Metcon (Time)5RFT: (in pairs or solo 1/2 reps) 50x KBS or DB swings 800m run (400m each) 20x Burpee Box Jumps or Lateral Jump
October 16, 2020
Friday 16th OctoberWarm-up3 rounds: 10 db z-press (single db if need be) 20 bodyweight alt lunges 10s handstand hold/pike on box hold Metcon (Time)21-15-9 HSPU 20x alt DB Goblet Lunges Cap: 8 minutes
October 15, 2020
Thursday 15th OctoberWarm-upWarmup: 3 rounds 10 Toe Touches 10 Air Squats 10 Push Press *lightMetcon (AMRAP - Rounds and Reps)AMRAP15: 10x Burpees 10x Thrusters Rest 1 minute after thrusters
October 14, 2020
Wednesday 14th OctoberWarm-upAlt EMOM6: min 1: 30s Burpees min 2: 30s Press ups min 3: 30s Step ups Metcon (Time)2RFT: 1km run 80x DB Snatch 60x Lateral jumps over DB/jumps 40x Press ups Hard cap: 25 minutes
October 13, 2020
Tuesday 13th OctoberWarm-up60x Single unders 20x Air squats 30x Single unders/double under attempts 20x PVC push press 30x Double unders 20x Broom handle OHS Metcon (AMRAP - Rounds and Reps)AMRAP12: 50x Double Unders 12x Single Arm DB OHS 50x Double Unders 12x Single Arm DB Push Press
October 12, 2020
Monday 12th OctoberWarm-upWarmup: 2 rounds 3 sumo inchworms 15 Banded or light weight good mornings 10 BurpeesMetcon4x6 Stiff Leg Straight Leg Sumo Deadlift - 5 sec descent Superset 4 rounds 9x Slow Hamstring Floor Slides 12x Lunges per leg with weight 15x Straight Leg Sit-Ups Warmup: 2 rounds 3 sumo inchworms 15 Banded or light weight good mornings
October 10, 2020
Saturday 10th OctoberWarm-up3 rounds: Tabata alt Shoulder taps CrunchesMetcon (Time)For Time: 100x Push-ups EMOM 10x Situps
October 9, 2020
Friday 9th OctoberWarm-upAMRAP 2 BURPEES 20 AirSquats into Front Squat DB into Push Press DB into ThrustersMetcon (Time)3RFT: 200m sprint 10x DB Thrusters 22.5/15kg