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Lift it up

Posted by coach nicole

Training Prep:

1:00 Row
1:00 Air dyne
1:00 Jump rope

...then 3 rounds...

5/5 Half kneeling DB shoulder press
10 Halos
5/5 Lateral lunges
10 Band expanders



Workout for Thu, December 08, 2016


Daily Programming:

A) 7 sets Push press
10-8-6-5-4-3-2

*Work up to a solid 2 RM

B) AMRAP in 5 min
10 DB thrusters
5/5 Renegade rows
(you will only use 1 set of DBs for this workout)

rest 2:00

C) AMRAP in 3 minutes
15 Double unders
15 Sit ups




Gear up!

Posted by coach nicole

Training Prep:

250 m row damper 10
250 m row damper 3

then

3 rounds:

10 step ups
10 ring rows
25 jumping jacks
5 roll over to v-reach




Workout for Wed, December 07, 2016


Daily Programming:

A) AMRAP in 20 minutes

30 Lunges (each leg=1)
12 Pull ups
25 ft long jumps
12 Push ups



B) Recovery

Original strength resets


Keep time

Posted by Coach

Training Prep:

500 m row

3 rounds:

I0 In place Heidens
10 Box jumps
10 Hollow rocks
15 Ankle hops
10 Lunges with rotation



Workout for Tue, December 06, 2016


Daily Programming:

A) 4 sets

:15 sec Airdyne sprint
rest :45
:15 sec Burpees

Rest 2 minutes

B) 4 sets

10 Partner sit ups with med ball toss (each partner does 10 sit ups. "I go you go")
rest :30
30 foot partner wheel barrow walk (feet in hands and on hips of person walking) OR Roving plank 10/10
rest :30
10 Squat jumps to 6" target (hit full depth before jumping)
rest : 30
Partner KB swings x 30 reps in sets of 10 ... I go you go....
rest 2 minutes


Stay strong

Posted by coach nicole

Training Prep:

AMRAP in 8 minutes of:

5 Band expanders
10 Ring row
10 Air squats
5 Burpees
10 DB shoulder press



Workout for Mon, December 05, 2016


Daily Programming:

A) 5 sets Floor press

5-4-3-2-1

Attempt to increase weight each set.
Rest up to 3 minutes between sets.

B) Tabata Mash up!
:20 work, :10 rest for 8 cycles of each movement. You will alternate between movements for 16 total cycles.

Push ups
Toes to bar

*You will have 1 score. Total reps.


Final countdown

Posted by coach nicole

Training Prep:

500 m row @ damper 3

3 rounds:
5/5 Lateral lunges
10 Hollow rocks
5 Shoot throughs
10 Band expanders
5/5 Halos
10 Pull up retractions



Workout for Fri, December 02, 2016


Daily Programming:

A) For time:

10-9-8-7-6-5-4-3-2-1 reps of

Pull ups
Burpees
Sit ups

B) Recover

Original strength resets


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