“Team Tosh Sprints”
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
• One athlete works at a time while the other rests
• The flow of the workout goes as follow:
* Athlete 1 runs 200 meters, Athlete 2 runs 200 meters
* Athlete 1 runs 400 meters, Athlete 2 runs 400 meters
* Athlete 1 runs 600 meters, Athlete 2 […]
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs 9/7
12 Deadlifts (85/60)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (102/70)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (125/85)
6 Lateral Barbell Burpees
Masters
43/30
60/43
85/61
Wall Balls 9/5 both at 9ft target
A.
E2MOM
Shoulder Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps
Build to a heavy set for the day
B.
“30 Rock”
AMRAP 20:
30 Kettlebell Swings (24/16)
30 Push Presses (42.5/30)
30 Alternating Lunges (BW)
30 Toes to Bar
ENGINE ROOM
A.
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 72.5% of Rep Max Back Squat
2.5% heavier than last week
B.
“Dirty Water”
For Time:
100 Double Unders
800 Meter Run
60/45 Calorie Row
A.
Deadlift for load:
#1: 3 reps @ 70%
#2: 1 rep @ 75%
#3: 3 reps @ 70%
#4: 1 rep @ 80%
#5: 3 reps @ 70%
#6: 1 rep @ 85%
B.
“Hangnail”
AMRAP 16:
30 Alternating Dumbbell Hang Clean and Jerks (22.5/15)
25 Dumbell OH Alternating Lunges
20 Lateral Barbell Burpees
15 Deadlifts (110/75)
*repeat from 29/01/19
A.
E2MOM
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Build to a heavy set for today
B.
“Swole Cycle”
Tabata:
Strict Pull-ups
Box Jump 24/20
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
9am-10am – CrossFit Class
10:15am-11:15am – CrossFit Class
11:30am-12:30am – CrossFit Class
Open Gym – 9am – 12:30pm
*Normal Weekend Times.
“Wreck Trek”
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wall Ball Run (14/9)
15 Wallballs (14/9)
200 Meter Run
Scaling
High Knees or sit ups
Wall ball 9/7 – 7/5
A.
12mins to build to Heavy 3-Position Power Clean
B.
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (52.5/37.5)
A.
Stamina Squats
Alternating On the Minute x 12 (6 Rounds):
2 Front Squat
4 Back Squats
Barbell: 70% of Rep Max Back Squat
B.
“Hit & Run”
3 Rounds:
400 Meter Run
18 Dumbbell Power Snatches (22.5/15)
27 Single Dumbbell Squats (22.5/15)
Scaling/Masters
28/20cal Ass Bike
DB 15/10