Workout of the day

Workout of the day2018-09-11T09:13:35+00:00
  • Matt Parfait

Sunday 25/11/2018

1) Barbell Cycling EMOM 0-4 mins - 2 Power Clean + 1 Jerk 2 min Rest 6-10 mins - 1 Power Clean and Jerk + 1 Squat Clean + Jerk 2 min rest 12-16 mins 2 Squat Cleans and Jerk Weight increases each change of movement 2) 12 min AMRAP 14 TTB 7 DBL KB Squat Cleans 3 Bar Muscle Ups 42 Double Unders

  • Robert Crowley

Saturday 24/11/2018

08:00 - Athlete Own Warm-Up 08:15 - Workout 1 - 5 Rounds For Time (7min Cap): 15 Calorie Row, 10 Burpees 08:25 - Workout 2 - For Time (7min Cap): 600m Run, 30 GTOH (60/40) 08:35 - Workout 3 - In 10 Minutes Establish a Heavy Complex of: Squat Snatch, Hang Squat Snatch, Overhead Squat 08:45 - Workout 4 - Fran - LOL - Keep this one a secret until the end.

  • Suffolk Games GAIN Fitness

Friday 23/11/2018

1) 5 Min AMRAP 20 Deadlift 10 Bar Over Burpees 2 Min Rest 5 Min AMRAP 10 Power Cleans 10 Pull Ups 2 Min Rest 5 min AMRAP 10 GTOH 20 FR Lunges 2 Min Rest 5 Min AMRAP 10 Squat Cleans 20 Calories 2 Min Rest 5 Min AMRAP 10 Thrusters 10 TTB

  • Crossfit Thrusters

Thursday 22/11/2018

1) Deadlift 2x3 @90% of 3rm 2x5 @80% of 3rm 1x10 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 2) For Time (9 min Cap) 30 Bar Facing Burpees 30 Thrusters This should be pretty heavy - like 60/40kg for competitive athletes

  • Alex Rowing Crossfit

Wednesday 21/11/2018

1) Handstand Push Up 5x5 Strict Deficit HSPU 0:00, 2:00, 4:00, 6:00, 8:00 *No prescribed deficit 2) 4x3 Min AMRAP 18/14 Cal Row 3 Rope Climbs ME Overhead Squats *2 Min rest between rounds

  • Gemma Board Snatch Crossfit

Tuesday 20/11/2018

1) Snatch 10x1 @80% of 1rm Every 90 Seconds 2) For Time (17 min cap) 7 Rounds 15 Wall Balls 9 Ring Dips 3 Power Snatch

  • Katie McClean Deadlift Crossfit

Monday 19/11/2018

1) Paused Deadlift 7x2 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Pausing 2 Seconds at the knee (Between Each Set perform 30 Secs Handstand Hold) 2) For Time (12 min cap) 3 Rounds 15 TTB 15 Hang Squat Cleans @52.5/35

  • Gymnastic Rings

Sunday 18/11/2018

1) Ring Dip 5x5 Strict + 5-10 Kipping Rest 10 Seconds between *90 seconds rest between rounds 2) 22 Min AMRAP 600m Row 44m DBL KB Front Rack Carry 22m DBL KB OH Carry 15 TTB

  • Ed English

Friday 16/11/2018

1) 15 Min AMRAP 7 Power Cleans 7 Burpees 7 STOH 2) 15 Min AMRAP 30 Cals 30 Wall Balls 15 GTOH

2511, 2018
  • Matt Parfait

Sunday 25/11/2018

1) Barbell Cycling EMOM 0-4 mins - 2 Power Clean + 1 Jerk 2 min Rest 6-10 mins - 1 Power Clean and Jerk + 1 Squat Clean + Jerk 2 min rest 12-16 mins 2 Squat Cleans and Jerk Weight increases each change of movement 2) 12 min AMRAP 14 TTB 7 DBL KB Squat Cleans 3 Bar Muscle Ups 42 Double Unders

2411, 2018
  • Robert Crowley

Saturday 24/11/2018

08:00 - Athlete Own Warm-Up 08:15 - Workout 1 - 5 Rounds For Time (7min Cap): 15 Calorie Row, 10 Burpees 08:25 - Workout 2 - For Time (7min Cap): 600m Run, 30 GTOH (60/40) 08:35 - Workout 3 - In 10 Minutes Establish a Heavy Complex of: Squat Snatch, Hang Squat Snatch, Overhead Squat 08:45 - Workout 4 - Fran - LOL - Keep this one a secret until the end.

2311, 2018
  • Suffolk Games GAIN Fitness

Friday 23/11/2018

1) 5 Min AMRAP 20 Deadlift 10 Bar Over Burpees 2 Min Rest 5 Min AMRAP 10 Power Cleans 10 Pull Ups 2 Min Rest 5 min AMRAP 10 GTOH 20 FR Lunges 2 Min Rest 5 Min AMRAP 10 Squat Cleans 20 Calories 2 Min Rest 5 Min AMRAP 10 Thrusters 10 TTB

2211, 2018
  • Crossfit Thrusters

Thursday 22/11/2018

1) Deadlift 2x3 @90% of 3rm 2x5 @80% of 3rm 1x10 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00 2) For Time (9 min Cap) 30 Bar Facing Burpees 30 Thrusters This should be pretty heavy - like 60/40kg for competitive athletes

2111, 2018
  • Alex Rowing Crossfit

Wednesday 21/11/2018

1) Handstand Push Up 5x5 Strict Deficit HSPU 0:00, 2:00, 4:00, 6:00, 8:00 *No prescribed deficit 2) 4x3 Min AMRAP 18/14 Cal Row 3 Rope Climbs ME Overhead Squats *2 Min rest between rounds

2011, 2018
  • Gemma Board Snatch Crossfit

Tuesday 20/11/2018

1) Snatch 10x1 @80% of 1rm Every 90 Seconds 2) For Time (17 min cap) 7 Rounds 15 Wall Balls 9 Ring Dips 3 Power Snatch

1911, 2018
  • Katie McClean Deadlift Crossfit

Monday 19/11/2018

1) Paused Deadlift 7x2 @70% of 3rm 0:00, 2:00, 4:00, 6:00, 8:00, 10:00, 12:00 *Pausing 2 Seconds at the knee (Between Each Set perform 30 Secs Handstand Hold) 2) For Time (12 min cap) 3 Rounds 15 TTB 15 Hang Squat Cleans @52.5/35

1811, 2018
  • Gymnastic Rings

Sunday 18/11/2018

1) Ring Dip 5x5 Strict + 5-10 Kipping Rest 10 Seconds between *90 seconds rest between rounds 2) 22 Min AMRAP 600m Row 44m DBL KB Front Rack Carry 22m DBL KB OH Carry 15 TTB

1611, 2018
  • Ed English

Friday 16/11/2018

1) 15 Min AMRAP 7 Power Cleans 7 Burpees 7 STOH 2) 15 Min AMRAP 30 Cals 30 Wall Balls 15 GTOH

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