Monday Jan 17

Bench

Warm Up

2 sets

2 min on C2

10m Bear Crawl

5/5 Dead Bug (Hold every rep for 3 seconds)

2 sets

5 Laying T-spine Ext

5 Shoulder Ext

2 sets

10 Hand Release Push-ups

5 Ring Row

30 Sec HS Hold

Strength

Bench day aka Rob’s favourite day

5 Sets

20 m Farmers Carry

10 DB Bench Press

Workout

50 – 40 – 30 – 20 – 10

KB Swings (American)

Cal on C2 or Echo

RX+

KB – 24/16 Kg

Echo

RX

KB – 24/16 Kg

C2

SC

KB – 16/12 Kg

C2

Fit

KB – 12/8

C2

Goal: Leg and Hip Ext

Extras

Gymnastics

3 Rounds

10m HS walk

20 HSPU

 

Conditioning

EMOM 14 Min

Min 1: 8-10 GHD + Max Power Clean 60/40

Min 2: Rest

All Workouts are on Wodify Workout CrossFit Sunshine Coast has moved over to Wodify Affiliate Management System.  All Workout are now published …

Sunday – Open Gym Workout RXEvery minute (14 minutes)10 Kettlebell Swings 24/1610 V-Ups SCEvery minute (14 minutes)10 Kettlebell Swings 16/1210 Tuck Up FITEvery …

Good little Sat WOD Warm Up Movement Prep/Activation and Increasing Heart Rate 6 min AMRAP30-sec ski5 alternating v-ups (each side)10 Box Step …

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