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Lock Up – 24/4/18

Cell Daily Workout – Lockup 24/4/18

Moby Dick
20 Dumbell Clean & Press

Green Machine
100 Skips/50 Double Unders

Red Rocket
30 Hollow Rocks

White Lightning
25 Dumbell Pushups

Black Thunder
20 Dumbell Snatches

In remaining time of every movement complete Laneway run or 150m Row AFAP then start again.

4:00Min Per Station 90 Sec Rest.

The Final Ascent – 20/4/18

Cell Daily WOD – 20/4/18

3 Rounds

45/15

[I1] Battle Ropes
Renegade Row
x 2

[I2] Dumbell Thrusters
Ring Rows
x 2

[I3] Assault bike
x 2

Second Round 40-20
Third Round 30-30

 

Mafia Mayhem – 17/4/18

Mafia Mayhem

Cell Training Daily Workout – 17/4/18

Cell training is designed to make you think am I exercising or training. In this task based training workout Inmates will race against the clock to complete each allotted block of work.

In 3 Mins

[I1] Max Cals Assault Bike in 2:00 minutes
+
Max Burpees in remaining time

[I2] 6 Shuttles
10 Dumbell Clean & Press

[I3] Ski 250m run in remaining time
Max set of Pushups

then repeat

X 3

Finisher
Abs

The Longest Mile – 13/4/18

Every 5 Mins x 4

3 Laps Sled Push (45m)
7 Bench Press
11 Sumo Deadlift High Pull 24/16
15 Stepups

Rest 90 Sec Between Sets

Begin where you left off

Fire on Line – 12/4/18

Calorie burner

8 Mins Per Piece Alternating EMOM

[I1]

Odd – 12 Dumbell Clean

Even – 12-15 Ring Rows

[I2]

Odd – 10  Cals Ski

Even – 10 Burpees AFAP

[I3]

Odd – 12 DB Push Press

Even – 15 DB Front Squats

Jailyard – 10/4/18

Cell Daily WOD Jail Yard- 10/4/18

4 Mins Per Station – 1 Min Rest

1. KettleBell  complex

5 Deadlift
5 KB Cleans L
5 KB Cleans R
10 Swings
5 Press L
5 Press R

2. Assault Bike Max Cals in 4 Mins

3. 30 Skips/Double Unders
25 Lunges
20 Weight Glute Bridges
15 Cals Ski

 

Wingman – 6/4/18

Cell Daily WOD – 6/4/18

1 Min Per station on a continuous running Clock

1 Min Row
1 Min Man Mankers
1 Min KB Swing
1 Min Dumbell ground to overhead
1 Min Tyre Flip

1 Min rest
x 3

Alcatraz – 5/4/18

“Alcatraz”

3 Minutes work with 30 sec Between each block

Inmate 1 [I1]
Ski Erg  x 12/10 Cals
Max Ring Rows

Inmate 2 [I2] “Run to shore”
1 x Triple Lane way run

Inmate 3 [I3]
Cal Assault bike x 12/10 Cals
Hollow Rocks x 12

x 3

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