CrossFit 2600

Workout of the day

Saturday 23rd June

20 minute AMRAP: 15/10 calorie Row/AB/Run(150m) 15 DB thrusters (22.5/15kg) 10 Pull-ups 3 sets: 15 KB VSitups 15m L Arm OH Walking Lunge 15m R Arm OH Walking Lunge Rest 2 minutes

Friday 22nd June

10 One Minute Rounds: 10 Lateral Bar Burpees + MAX reps Power Cleans (70/50kg) in remaining time REST 2 minutes between rounds EMOM for 9 minutes: 1) 45 sec MAX double under 2) 45 sec MAX band OH triceps extensions 3) 45 sec MAX DB hammer curls

Thursday 21st June

E3MOM for 12 sets 45 sec MAX effort Row/AB EMOM for 8 minutes: 1) 12 Wallballs (9/6kg) 2) 12 Toes to Bar

Wednesday 20th June

Strict Press E3MOM 3 rounds: 3 @ 80% 2 @ 85% 1 @ 90% 3 rounds: 10 Strict Pull-ups 10 DB Floor Press 30 sec MAX HALO Slams 30 sec MAX Band Knee Crossovers

Tuesday 19th June

3 rounds, in pairs: E2MOM 1) 6 Rope Climbs 2) 10 x 2 person Tyre Flips 3) 20 Ring Dips 4) 50 cal Assault Bike 5) 40 KB Swings (32/24kg) 6) 100m Sled Push/Pull 20/10kg

Monday 18th June

HB Pause Back Squats E3MOM 3 rounds: 3 @ 80% 2 @ 85% 1 @ 90% 3 rounds: 12 DB Bulgarian Split Squats 10 GHD Sit-ups 8 KB Front Rack Pause Squats

Friday 15th June

Every 90 seconds for 15 minutes: 2 x Split Jerks Every 10 minutes for 20 minutes: 200 Single Skips 30 Ball Slams 20 DB Thrusters (15/10kg) 10 Burpee Box Jumps 10 Toes to Bar

Thursday 14th June

In pairs AMRAP in 25 minutes: 10 Pull-ups 20 Wall Balls (9/6kg) 30 Push Presses (40/30kg) 40 Butterfly Sit-ups

Wednesday 13th June

E3MOM Strict PressĀ  3 sets: 6 @ 65% 4 @ 75% 2 @ 85% 3 rounds: 10 single arm DB press 10 single arm row 30 sec MAX distance Row/AB 30 sec prone GHD hold

Tuesday 12th June

E3MOM HB Pause Back Squat 3 sets: 6 @ 65% 4 @ 75% 2 @ 85% 3 rounds: 18 Wall Balls 16 KB Get-ups 14 Single Leg V-ups