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Thursday September 21st 2017

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LiteFit

a) 6 pack abs
2 rounds
30 Vups
60 Bicycles
30 Ball Sit ups
60 Flutter kicks
30 V-ups
400 m Run

cap 15 mins

b) 3x
Row 400m
45 sec mountain climber
row 300m
45 sec wall squat hold
row 200 m
45 sec mountain climber
row 100m
45 sec wall squat hold

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CrossFit

Warm up 

skill warm up
toes to bar

a) squat clean
every 2 mins x 7 sets
3 reps

b) 3-man team
Run 400m
8 Rope climb
200 Push-ups
200 Pull-ups
400 Sit-ups
200 Box jumps (20 inch)

Wednesday September 20th 2017

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LiteFit

a) 20 MIN EMOM
12 Wall Balls
12 Bent over Bar bell Rows
20 Ground to overhead with DB
30 Russian Twists

b)EMOM 20 mins
min 1) 5x 1 KB or DB Upright row + 1 hang power snatch L
5x 1 Upright row + 1 hang power snatch R
min 2) 10 Bicep curls L + 10 bicep curls R
min 3) 15 eye height KB swings
min 4) assisted V ups (palms on floor behind back)

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CrossFit

a) 10 min E2MOM
1 push Press + 1 Push jerk + Split Jerk

b) 21-15-9
Row
Burpee
400m Run Between sets

Tuesday September 19th 2017

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Check out mobility WOD from Physio Joseph Trambulo. To book a free function screening contact him at JTPT77@Gmail.com

LiteFit

a) 15 Min EMOM
16 Weighted Step ups
15 Bench Dips
3 Wall Walks

b) 15 min amrap
15 reps 1 nurpee + 2 jumping Lunges + 1 squat
10 single arm lateral DB raise L + R
bear crawl 100ft
row 250m

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CrossFit

Warm up

Mobility Warm up
thoracic spine

a) snatch
E2MOM
2×3 78%
2×2 85%
2×1 98%
2×2 90%
2×3 88%

b) 10min E2M
5 Power Snatch 135/95lbs + 5 OHS + 5 Burpee over bar

Monday September 18th 2017

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LiteFit

a)Kettlebell complex
4 rounds
3 min amrap
1 double KB Row + 1 KB power clean + 1 Front Squat + 1 Strict Press + 1 Thruster
10 box jump overs
increaser KB complex by 1 rep each round
rest 1 min after each round, start next round where you finished previous round

b) Every 45sec x 3 rounds
10 Overhead DB Lunge Left
10 burpees
10 OH lunge Right
10 pushups
50 skips

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CrossFit

Warm up

skill warm up
ring muscle ups

a) Tempo Backsquat
every 2 mins x 5 sets
1 reps (3311)

b) TABATA
Front Squats 135/95lbs
Muscle ups
Deadlifts 135/95lbs
Strict HSPU

Saturday September 16th 2017

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LiteFit

a)6 min amrap
800m run
40 Bf sit ups
1 min Plank
rest 1 min

6 min amrap
800m run
20 hanging knee raises
1 min plank

b) Kettlebell Throw Down

2 rounds
45 sec  Swings 35/55 rest 15sec
30 sec  Goblet Squats 35/55 30 sec rest
1 min  30sec per arm One Arm Snatch 35/55
45 sec  Walking Lunges w/ KB Overhead
30 sec Russian Twists
1 min Strict Press w 2 KB’s
45 sec Sit Ups w/ KB
30 sec Leg Raises Holding the KB( Pull over)
1 min Stiff Legged Deadlift
45 sec Thrusters w/ KB’s
rest 2 mins

Friday September 15th 2017

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LiteFit

a)  5 Rounds for Time:
30 Double Unders/90 singles
20 Shoulder to OH
10 Pull-ups

b)  run 800m
30 burpees
then 7 rounds of:
7 pull ups
200m run
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CrossFit

a) E2MOM 14mins
4 T & G High Hang power cleans

b) 18min EMOM
5 Chest to Bar at begining of every Round
1min. 6 Dumbell Snatch each arm (alternating) 50/35lbs
2min. 3-4 Overhead squat each arm 50/35lbs
3min. 4-6 Strict HSPU

Thursday September 14th 2017

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LiteFit

a) 800 m run
40 BF sit ups
1 min plank
400m run
30 Bf sit ups
1 min plank
400mrun
20 bf sit ups
1 min Plank

b) 21-15-9
Strict Pull ups
Push ups w feet on Step
KB swings
50 Double Unders after each round

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CrossFit

Warm up

skill warm up
Parallete L sit

a) squat clean
every 2 mins x 7 sets
3 reps

b) 15min AMRAP
10 Deadlifts 185/125lbs
5 Burpee over bar
1 Legless Rope climb
Complete 1 full round before partner 2 can go

Wednesday September 13th 2017

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Check out Todays Mobility WOD with Physio Joseph Trambulo. to book a FREE Functional Screen contact him at JTPT77@Gmail.com

LiteFit

a) 4X 15 min T/C
12 Barbell Curls
12 Ring Dips
12 Shoulder press BB 45/35lbs
Rest 1 min between rounds

b) “Chelsea-ish”
20 min EMOM
5 pull ups
8 Push ups
10 Air Squats

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CrossFit

a) 10 min E2MOM
1 push Press + 1 Push jerk + Split Jerk

 

Tuesday, September 12, 2017

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LITEFIT
a) 6 rounds tabata
RDL 95/65lbs
Reverse Lunges from defecit 95/65lbs
Jump squats to plate
burpees to plate
score is your least amount of reps per movement

b)
40-30-20-10 Double Unders
10-20-30-40 Wall Balls

into
40-30-20-10 Walking Lunges w Plate overhead
10-15-20-25 Ring Rows
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CrossFit

snatch
E2MOM
2×3 75%
2×2 85%
2×1 95%
2×2 90%
2×3 85%

-Then-

10min E2M
5 Power Snatch 135/95lbs +

5 OHS +

10 Wall Balls

Monday September 11th 2017

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LiteFit 

a) Tabata 6X each
Double unders
Wall Balls
Box jumps
Sit ups
Plank
Rest 3 mins

b) 400 m Run
30 Air squats
30 Push ups
400m Run
30 Kb swings
30 Kb Push press 15 per arm
400m Run
15 Air squats
15 Push ups
400m run
15 Kb swings
16 Kb push press 8 per arm

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CrossFit

Warm Up

skill warm up
strict hspu

a) Tempo Backsquat
every 2 mins x 5 sets
2 reps (3311)

b) 100 Back Squts 135/95lbs
EMOM 3 Burpees