Today's Training

CrossFit

Every 90 seconds for 15 minutes (10 sets):
5 Thrusters

Start at a comfortable weight and aim to increase the load every 1-2 sets.

 

8 minute AMRAP:
4 DB Renegade Rows 2 x 20/15kg

6 DB Box Step Ups 2 x 20/15kg (alternating legs)

8 Toes to Bar

 

1 Renegade Row is Press Up + Row Right + Row Left

 

Barbell Club at 6pm

20mins:
Hang Power Clean + Hang Clean + Jerk  x2

Up to 60%

Superset
Tempo Front Squat  5x5 @ 60-70%, 32X1 tempo
Box Jumps 5x3

 

Tempo Training and notation explained

Strength Training at 7pm

Max Effort Lower

A) 15 mins to build to a 3RM Rack Pull for the day (set up just below the knee)

then work through:

3 x 3 @ 85% of above

 

B) Superset:
10 Heavy Russian Swings (1 or 2 kettlebells)
5 Bulgarian Split Squats each leg

C) Finisher
400m Heavy Carry (any variation - DBall, Sandbag, Farmers Walk, Racked KBs)

Carry should be a walk and take around 3-5 minutes.

 

Endurance Training at 8pm

1-2-3...etc...18-19-20 reps of:

Calorie Assault Bike

Burpees

Toes to Kettlebell