It’s a hot one this week so please make sure to stay hydrated and adjust workout intensity if and when needed.
Make sure to bring water with you to the gym however we do also have some for sale. Aim to take on 2 – 4 litres of water per day at regular intervals. It can help to set an alarm on your phone to keep you on track.
Enjoy that sunshine!!
Monday
Do you even Cardio?
A)
1 km row
Rest 1 min
1 km row
B)
10 min AMRAP
300m run
45 sec rest
C)
10 rounds ski
20 sec on 40 sec off
Base Strength
Deadlift
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
(based off 90% 1RM)
2 sec up/down
B)
5 sets of 8 reps Bent over row
C)
3 sets of 5 to 10 ring hamstring curls
Superset with
3 sets of 10 Bulgarian split squats
Tuesday
Heavy day
A) 4 sets of 10 split leg lunges (bar on back)
B) 3 sets of 6-8 single leg step ups/squats
C)
2 length sandbag carry
into
Plank hold
Base Conditioning
Every 6 mins x 6 (alternate between)
800m run
1km/900m row
Wednesday
A)
4 sets of 2 power snatch
with 2 sec pause in the hang
B)
21-15-9
Power snatch
Burpees over the bar
Base Strength
Bench Press
Set 1 75% x 5
Set 2 85% x 3
Set 3 95% x 1+
(based off 90% 1RM)
2 sec up/down
B) 3 sets of 8 single arm press
C) 3 sets of 12 Incline press
Thursday
Classic CrossFit
A) 5 sets of
2 push press + 2 push jerk
B) 10 down to 1
Front squats + push press
Friday
Bignastics
A) EMOM for 10 mins
Alt between ring support hold and bar hold (engaged)
B) 5 sets of 3 ring rows with a 5 sec hold at the top and bottom
C)
100 DB snatch for time
Every 10 reps, 20 hops over the DB
Saturday
Hero Weekends
“Helton”
Three rounds for time of:
Run 600 meters
2 x 22.5s/15s Dumbbell squat cleans, 30 reps
30 Burpees
