Wednesday 8th November, 2017

V45 NORTHSIDE – 4.45am, 5.30am, 6.15am, 9.00am, 10.15am (Mummafit)
 
V45 SOUTHSIDE – 5.30am, 6.15am, 9.00am, 12.10pm, 4.30pm, 5.15pm
 
EMOTM 16 mins –
 
Min 1 – 12/9 Cal Assault Bike
Min 2 – 10 Alternating Deadball Cleans 100pd/80pd
Min 3 – 10 Burpee Box Jumps 60cm/50cm
Min 4 – 2 Rope Climbs 4m
 
Rest 2 mins
 
Finisher of –
1.2km Run or 1km Run
 
*6 min time cap for run
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BARBELL SWELL – 4.45am & 9am
 
Build strength through quality lifting.
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HARDCORE – 5.30am
 
Get the six pack a gymnast would envy. Today’s core conditioner is sure to have them burning.
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CROSSBOX – 3.45pm, 4.30pm, 5.15pm, 6pm
 
3 x 6 mins AMRAPS
 
AMRAP 1 –
50m Deadball Carry 27kg/20kg
100 Fast Punches 1/2
15 Box Jumps 60cm/50cm
 
AMRAP 2 –
5 Combos 1/1/2/Duck/2
10 DB Goblet Squats 30kg/20kg
15 Ab Mat Sit ups
 
AMRAP 3 –
10 Burpees
10 Fast Weighted Alt Press 4kg/3kg
10 Fast Weighted Punches 4kg/3kg
20 Plate Rebound Jumps
100m Sandbag Sprint
 
*2 mins REST between each AMRAP
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SKILLZ – 5.15pm
 
Strength for Strict HSPU
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