Coffsapa Daily Online Workout

Coffsapa Daily Workout

THURSDAY 12 MARCH 2020

1a) Find 5RM TEMPO Front Squat (3211) then 2X5 @ 85% 1b) Superset with Ring Dips or Push-Ups x 8-1 For time: Row 1k 100 Double-Unders 50 TTB 10 Muscle-Ups *18:00 time cap....

WEDNESDAY 11 MARCH 2020

30:00 AMRAP ALT ROW AND BIKE EACH ROUND 30 Cal Row/Bike 15 OHS 55/40kg 15 Situps Happy Birthday for today 10.3.20 Matty D. Are those the same knee sleeves you still wear? This pic was from 2015...

TUESDAY 10 MARCH 2020

1a) Find 5RM Back Squat then 2X5 @ 85% 1b) Pull-Aparts x 10-15 and/or Hip mobilitY 4 rounds for time of: 50m Shuttle Run (10m sections) 8 Clusters (Clean + Thruster) 60/43kg 15 Pullups *12:00 time...

MONDAY 9 MARCH 2020

1a) Find 5RM BB Shoulder Press (Landmine Press if Shoulder Press not reccommended) then 2X5 @ 85% 1b) 3x 8-12reps DB Row For time: 15m Burpee Broad Jumps 40 Air Squats 30 Hang Power Snatches 35/25kg 15m Burpee Broad Jumps 30 Air Squats 20 Hang Power Snatches 35/25kg...

SATURDAY 6 MARCH 2020

21 HERO For Time 21 Front Squats (43/30kg) 21 Pull-Ups 21 Sumo Deadlifts (43/30kg) 21 Push-Ups 21 Push Presses (43/30kg) 21 Wall Climbs 21 Squat Cleans (43/30kg) 21 Burpees 21 Curtis P’s* (43/30kg) 21 Toes-To-Bars 21 Double-Unders 21 Power Snatches (43/30kg) 21 Broad...

FRIDAY 6 MARCH 2020

1a) Find 5RM Power Clean then 1×5 @ 80% 1b) 3x Max Pull-Ups 2 rounds 2:00 Assault Bike for Calories 2:00 Lateral Burpees Over Bar 2:00 Row for Calories 2:00 Thrusters 30/20kg 1:00 Rest Note: athletes may begin at any station...

TUESDAY 3 MARCH 2020

1a) Find 8RM Back Squat then 1×8 @ 80% 1b) Pull-Aparts x 10-15 and/or Hip mobility Partner Workout In teams of 2 – 15:00 to accumulate as much weight as possible of: Clean & Jerk (alternating) @- 50/35kg 60/45kg 80/55kg Note: Teams will decide which...

FRIDAY 21 FEBRUARY 2020

1a) Find 3RM Touch & Go PowerSntch then 3×3 @80% For time: Run 800m 20 Single DB Push Press (10 each arm) 20/15kg 40 Single DB Deadlifts (20 each arm) 20/15kg Run 400m 40 Single DB Deadlifts (20 each arm) 20/15kg 20 Single DB Push Press (10 each arm) 20/15kg...

WEDNESDAY 19 FEBRUARY 2020

As many rounds as possible in 30 min of: 5 Pull-ups 10 Push-ups 15 Air Squats. *** Row 500m or Run 400m after every 5 rounds

MONDAY 17 FEBRUARY 2020

1a) Find 5RM Single Arm DB Bench Press then 3×5 @ 85% 1b) 3XMax Chin or Pull-UpsFor time: 21 Dual DB Thrusters 20/15kg 50 Double-Unders 3 Rope Climbs 15′ 15 Dual DB Thrusters 20/15kg 50 Double-Unders 2 Rope Climbs 15′ 9 Dual DB Thrusters 20/15kg 50...