FRIDAY 19TH JUNE WORKOUTS ANNOUNCED

🔐 6AM OUTDOOR HIGH INTENSITY WORKOUT

PYRAMID WORKOUT

Start at 2 Reps

-increase by 2 Every time mini circuit is. complete -8min ROund

 

8 Min
KBx2 Dead Lift
ROWER  OR ASSUALT
Push Ups

8 min
Wall Ball
Sprints 20m
Butter Fly Sit Ups

8 min
Dead Ball Slam
Burpee
Dead Ball OH Alternating Lunges

8 min
DB CLean AND Press
Hill Climb Increase By 4
DB Punches

 

🏋️‍️ 5:30PM OUTDOOR CROSSFIT

WARM UP

3 ROUNDS

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  • 5 Russian Baby Makers e.s.
  • 5 Lunges e.s.
  • 10 Scapula Push Ups
  • 5 Med ball Power Cleans
  • 20 Jumping Jacks

STRENGTH/SKILL

CORE

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12 MIN. FOR QUALITY

  • 8 Beast Pose to Kick Through e.s.
  • 8 DB/KB Turkish Sit Up (4 e.s.)
  • 8 DB/KB Front Racked Surrender Lunges (4 e.s.)
  • Rest 45 Seconds

CONDITIONING

2 MIN AMRAP

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  • Wall Walks / Walk Outs

Rest 1 Minute

5 x E3MOM

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  • 200M Run
  • Max Power Cleans 50kg/35kg in remaining time

EQUIPMENT

  • DB/KB
  • Exercise Mat
  • Barbell

Top of Form

 

🍑 6.30pm BOOTY BUILDER

WARM UP:

Bw glute bridge
RDL
walking toe taps

A1: Hip Thrust x 10
A2: Bulgarian Split Squat full ROM x 10 each

B1: Deficit Lunge x 10 each
B2: Glute bridge double contraction x 10
B3: Crab walk x 12 each

C1: B Stance RDL x 10 each
C2: Banded kick back x 12 each
C3: Seated abductions x 30