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Back Squat 3 x 8

then…

“Mini Morrison”
30-20-10
Wall Balls 9kg/7kg
Box Jumps 24”/20”
US KB Swings 24kg/16kg

Wednesday 23rd October 2019

Back Squat 3 x 8 then… “Mini Morrison” 30-20-10 Wall Balls 9kg/7kg Box Jumps 24”/20” US KB Swings 24kg/16kg

Tuesday October 22, 2019

Tuesday 22nd October 2019

DEATH BY…Kipping Pull-ups or Toes-to-bar 8 Min EMOM Option 1: Choose an amount to maintain per minute if below options are too much volume. Option 2: Increase by 1 each min e.g: 1,2,3,4,5,6,7,8 Option 3: Increase by 2 each min e.g: 2,4,6,8,10,12,14,16 then… “Ghost Bike Express” 6 Rounds for max reps: 1 minute: Bike (Or […]

Monday October 21, 2019

Monday 21st October 2019

Clean First Pulls  3 x 12 with Handstand Push-Up strength & progressions 3 x 5 then… “18.Run” 15 Min AMRAP 8 Toes-to-bar 5/5 Dumbbell Hang Clean & Jerk @ 22.5kg/15kg 150m Run  

Sunday October 20, 2019

Saturday 19th October

Build to a Max of the complex: 2 High Hang Power Snatch + 2 Low Hang Power Snatch then… 15 minute AMRAP 10 Single Arm Split Snatches alt feet each rep (5 left arm, 5 right arm) @ 22.5kg/15kg 2 Rope Climbs Run 200 meters.

Friday October 18, 2019

Friday 18th October 2019

Build to a heavy 80 metre Carry of each: KB/Dbs Farmers Carry Pinch Grip Carry then… 10 Rounds 1 min AMRAP 10 OH Plate Lunges 20/15 10 Sit-Ups 1 min rest   Evening Sessions: The CrossFit Open workout 20.2

Thursday October 17, 2019

The Charge Way Podcast – Ed’s Advice For CrossFitters

We have a really great Charge Way Podcast episode for you! It is Coach Ed’s advice for CrossFitters! I interviewed Ed about many different health and fitness related topics – plus there are some questions from Chargers! There is some absolutely unmissable information contained within this episode – I highly advise you check it out! […]

Wednesday October 16, 2019

Thursday 17th October 2019

“3 Headed Dragon” Air Bike For Cals 3 Rounds 90 seconds work 90 seconds rest Row For Cals 3 Rounds 90 seconds work 90 seconds rest 12m Shuttle Runs For Reps 3 Rounds 90 second work 90 second rest

Wednesday October 16, 2019

Wednesday 16th October 2019

Front Squat 5,5,5 then… “Quintessential” 21-15-9 Thruster @ 42.5kg/30kg BLOB (10 minute CAP)

Tuesday October 15, 2019

Tuesday 15th October 2019

10 minute EMOM: Alternating: Minute 1: 5-15 Toes-to-bar Minute 2: 5-15 Handstand Push-ups then… Death by Double Unders & US KB Swing Minute 1: 15 DU + 6 US KB Swings Minute 2: 20 DU + 7 US KB Swings Minute 3: 25 DU + 8 US KB Swings Minute 4: 30 DU + 9 […]

Monday October 14, 2019

Monday 14th October 2019

Build to a heavy 1 rep of one of: Weighted Strict Ring MU or Weighted Pull-up and Weighted Ring Dip then… “Strict Nasty Girls” 3 Rounds for time 50 Air Squats 7 Strict Ring Muscle ups 10 Hang Power Cleans 60/40 (Time Cap: 15 mins)

Sunday October 13, 2019