07Jul/16

Thursday 07/07/16 – WINNING

Push Press 5 x 3

5min AMRAP

30 double unders

30 mountain climbers

1min rest

5min AMRAP 

200m run

2 rope climbs

1min rest

5min AMRAP

20 DB alt snatches 25/15

15 DB goblet squats

Extras

Standing broad jump for distance 

None but ourselves can free our minds.- Bob Marley

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05Jul/16

Tuesday 05/07/16 – COFFEELESS

Back Squats 10rm

* between sets 5 Strict 3 second eccentric push-ups 

10 rounds for time of

4 burpees

6 Kettlebell swings

8 air squats

Extras:

2 sets of

20 straight leg sit-ups

1min plank 

You have to make it happen. – Denis Diderot


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20Jun/16

Monday 20/06/16 – NUROFEN

Warmup 

KB windmills superset with Bulgarian Split Squats 3 x 10

Back Squats 3rm

3 rounds for time

21 pullups

15 handstand push-ups

9 thrusters 40/30

Extras: couch stretch 1min each leg

A firm tree does not fear the storm.      

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16Jun/16

Thursday 16/06/16 – Breakfast Curry

Deadlift 5 x 3

4 rounds for time

21 wall balls

15 deadlifts 100/70

9 burpees

This one. 6am, hot tea in hand, adores burpees, dirty mats, strong triceps, loves a good story, trains hard and always has a smile. Love her to bits. Meet our very own Judy. Our CF25 family.

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15Jun/16

Wednesday 15/06/16 – Waiters Tips

Warmup: waiters walks

Strength: Bench Press 5 x 5 @ 75%1rm

5 rounds for time

5 plate ground to overhead 25/15

10 toes to bar

15 plate floor press

20 lateral plate jumps

Extras

3 sets 

15 strict ring rows superset with 30 ab crunches

That which does not kill us makes us stronger. – Friedrich Nietzsche

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