“Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.” Arnold Schwarzenegger
Workout of the Day – CrossFit
A) Deadlifts: 3 x 5, across
*Add 2-5kg from your last deadlift session
B) 10 Rounds of:
10 Slam balls (catch on the bounce or no rep! )
10 Deficit push ups
5/5 Split squats 16/10kg
Workout of the Day – Structural Strength
Continuing with our Supersets. Today see’s you go for max reps in a given time period. Choose loads that allow you to move for the full work periods.
A) 10 x 40 seconds on : 20 seconds off, alternate between
Ring dips (or bench dips)
Chin-ups (or box assisted)
5 minutes rest
B) 10 x 40 seconds on : 20 seconds off, alternate between
Dumbbell bench press
T-bar rows
5 minutes rest
C) 10 x 40 seconds on : 20 seconds off, alternate between
20 Dumbbell walking lunges, immediately into
20 Dumbbell death march
5 minutes rest
D) 60 Strict knees to elbows
*Break as needed
Workout of the Day – MetCon
5 rounds for time:
12 Wall ball 9/6kg
5 Chest to bar pull-ups
50 Double unders