Tuesday 12th September

Mains Sumo Deadlift 3-3-3-3 Heavy but not silly. Workout 3 rounds for time of: 15 chest-to-bar pull-ups 20 burpees 15 sumo deadlift high pulls 40/30 RookieFit 7 minute AMRAP 12 sumo deadlifts 9 kettle swings 6 goblet squats rest Core work

Monday 11th September

Mains Front squat 5-5-5 For time: 50 bar-facing burpees EMOM until finished 5 Front squats 80/60 *taken from floor RookieFit EMOM – 5 minutes (Work 45 seconds / Rest 15 seconds) 5 Push-ups max straight arm burpees (in remaining time of the 45 seconds) EMOM – 5 minutes Air squats (Work 45 seconds / Rest […]

Saturday September 9th

Main 4 Rounds 25 push press 40/30 600m run 100 double unders RookieFit AMRAP 18 minutes 25 push press 200m run 100 single skips 200m run

Friday September 8th

Main Deadlift 3 sets of 5 reps Strict pull-ups 4 sets of max reps Ring Rows 4 sets of 12 reps RookieFit Front squat 3 sets of 8 reps Press 3 sets of 10 reps Core 3 Rounds 60 second plank 30 second side plank R 30 second side plank L 30 second 1 leg […]

Thursday September 7th

Main Skill Double Unders Hollow Rock Position Workout Alternating 12 minutes For max reps 0-1 – Double unders 1-2 – Hollow Rocks Work for 30 secondsĀ  / Rest for 30 seconds Remaining Time: Mobility

Wednesday September 6th

Main In pairs Run 400m 100 Burpees Run 400m 150 Kettlebell swings 32/24 Run 400m 200 wall balls 9/6 Run 400m RookieFit In pairs AMRAP 18 minutes Run 200m 50 Burpees Run 200m 75 Kettlebell swings Run 200m 100 wall balls Run 200m

Tuesday September 5th

Main Behind neck Strict press 3 sets of 10 reps Ring dips 4 sets of 10 reps Workout 30-25-20-15-10 Press 40/30 Mountain climber (STRICT) RookieFit Tabata Push-ups Mountain climbers Squat jumps Step forward lunges (alt) Run

Monday September 4th

Main Pause OHS squat 5-5-5-5-5 2 second pause at bottom Workout 21-15-9 Front squat 70/50 Hand-release push-ups (feet on plates, thighs off ground) RookieFit Deadlift 3 sets of 10 reps Workout AMRAP 8 Minutes 20 SDHP KB 20 Step-ups

Saturday September 2nd

Repeat Saturday June 17th 2017 Mains Jenny AMRAP 20 minutes 20 Overhead squats 20 Back squats 400M Run RX – 20/15 RookieFit Karen For Time 150 wall balls

Friday September 1st

Mains OLYMPIC TOTAL 1RMSnatch 1RM Clean + Jerk 1RM Power clean RookieFit 5 x 15m walking lunge 5 sets of 10 reps ring rows 5 sets max reps push-ups (on toes) FOR FUN bicep curls