Thursday 9th November – Workout of the Day

Workout of the Day – CrossFit

A) Power Clean: 5 x 2
*Aim to increase in load from last week
*Remember the focus on positions! Avoid loading so heavy at the expense of quality of movement

B) 12 Minutes to get as many rounds and reps as possible:
3 Power cleans – Choose a challenging load
10 MedBall sit-ups 9/6kg
20 Calorie row / Airdyne

Workout of the Day – Structural Strength

2 Supersets
A1) Dumbbell hex press x 10-15 reps
A2) Single arm dumbbell row x 10-15 reps

2 Supersets
B1) Single leg deadlift with kettlebells x 10-12
B2) Single leg box step-up x 10-12

2 Supersets
C1) Dumbbell hammer curls x 12-15
C2) Tate press x 12-15

2 Supersets
D1) Single arm dumbbell high pull: 10-15 per side
D2) Front rack box step-up: 8-12 per side

*Rest 30 seconds between movements, and 2 minutes between sets
*All movements to be performed with the tempo 31X1 (3 seconds eccentric, 1 second pause, fast concentric, 1 second pause)

Workout of the Day – MetCon

A) 3 Rounds, with 2 minutes rest between each
10 Kettlebell overhead squats
2 Minute row for max distance

5 Minutes rest between A & B

B) 3 Rounds, with 2 minutes rest between each
10 Double kettlebell front rack squat
1 Minute for max burpees over the rower
1 Minute for row for max distance

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