Coffsapa Daily Online Workout

Coffsapa Daily Workout

FRIDAY 27 MARCH 2020

4-6 Sets 1a/ DB RDL with Band x 6 1b/ BB Glute Bridges x 6-8 Sets 2a/Seated bench weighted squat jumps x 5 2b/ Band Resisted Deadbug x 30sec Complete as many reps as possible in 7 minutes of: 3 DB thrusters 20/15kg 3 chest-to-bar pull-ups 6 DB thrusters 20/15kg 6...

THURSDAY 26 MARCH 2020

6 Sets 1a/Standing Landmine Press x 6/side 1b/ DB/KB Row x 5-8/side 1c/ 1/2 kneeling Palloff Press x 10-15/side In 14:00 complete: 2k Row or Run 75 6″ Target Burpees With the remainder of the 14:00… Max Double-Unders Note: For clarity – when the...

WEDNESDAY 25 MARCH 2020

1a) Bulgarian Split Squats x 6-8/Leg 1b) Pull-Aparts x 10-15 and/or Hip mobility 5 rounds of: : 40 MAX OHS 60/40kg 20 Rest 40 MAX TTB 20 Rest 40 ME Bar Facing Burpees 20 Rest    

TUESDAY 24 MARCH 2020

1a) Find 8RM Bench Press then 1X8@80% or DB/KB Single Arm Bench Press x 5-20reps 1b) 3x 8-15reps Bent Over ALternating Batwing Rows” or DB/KB Single arm┬áBent Over ALternating Batwing Rows “For time: 400 Meter Run 21 DB Shoulders to Overhead 20/15kg 21 KB...

MONDAY 23 MARCH 2020

MURPH OUR FAVOURITE WOD AT COFFS APA 1600M RUN 100 PULLUPS 200 PUSHUPS 300 SQUATS 1600M RUN WEAR A VEST...

FRIDAY 20 MARCH 2020

1a) Find 1RM Power Clean then 2X1 @ 85% 1b) 3x Max Pull-Up 3 rounds for time of: 28 DB Thrusters 15/10kg 400m Row or Run *12:00 time cap.  

THURSDAY 19 MARCH 2020

1a) Find 1RM TEMPO Front Squat (3211) then 3X1 @ 85% 1b) Superset with Ring Dips or Push-Ups x 8-12 Alternating Every 1:30 for 12:00 of: Even – 3 Hang Cleans (just above the knee) + 1 Jerk – @ 75% of 1RM Odd – 10 TTB Note: This begins @ 0:00,...

WEDNESDAY 18 MARCH 2020

FOR TIME: 1 MILE FARMERS WALK WITH WEIGHT VEST (9/6KG) 2X DB OR KB’S (10/7.5KG) EACH TIME YOU PUT THEM DOWN WHEN YOU GET BACK PERFORM THAT NUMBER OF ROUNDS OF THE FOLLOWING 5 PULL-UPS, 10 PUSH UPS, 15 SQUATS...

TUESDAY 17 MARCH 2020

1a) Find 3RM Back Squat then 2X3 @ 85% 1b) Pull-Aparts x 10-15 and/or Hip mobility Alternating EMOM for 10:00 of: Even – 3 Hang Snatches (just above the knee) – beginning @ 60% of 1RM and working up to a max triple Odd – 20 Lateral Bar Hops Note:...

MONDAY 16 MARCH 2020

1a) Find 3RM BB Shoulder Press (Landmine Press if Shoulder Press not reccommended) then 2X3 @ 85% 1b) 3x 8-12reps DB Row “Running Jackie” Run 1 mile 50 Thrusters 20/15kg 30 Pullups *15:00 time cap....

SATURDAY 14 MARCH 2020

RO 5 Rounds For Time 15 Deadlifts (225/155 lb) 20 Box Jumps (24/20 in) 25 Pull-Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces...

FRIDAY 13 MARCH 2020

1a) Find 3RM Power Clean then 2X3 @ 80% 1b) 3x Max Pull-Up 12:00 AMRAP of: 7 Power Snatches 50/35kg 14 OHS 50/35kg 21 Bar Facing Burpees