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The Final Ascent – 16/2/18

Cell Daily Workout – 16/2/18

This all out sprint is of the final ascent is designed to test your anaerobic system. Make your way up the ascended rep scheme. The focus today is on the chest.

10-20-30 of:

[I1] Row Cals
Dumbell Bench Press
MB Slam + Burpee Kick Back

[I2] Bear Crawl 15m
Dips
Wall Balls

[I3] Ski Erg Cals
Pushups
Toe Touches

x 2 or <25mins

Solitary Confinement – 15/2/18

Solitary

[I1] 3 x 400m Run rest 1 Min

[I2] 4 Min

15 KB Swings

10 Burpees

rest 2 Min X 2

[I3] 4 Mins

20 Sledge Hits

15 Body Rows

10 Tyre Flips

rest 2 Min x 2

 

Mafia Mayhem – 9/2/18

Mafia Mayhem

Cell Training Daily Workout – 9/2/18

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 4 Mins

[I1] Max Meters Row in 2:00 minutes
+
Max Meters Ski in remaining time

[I2] 15 Cals Assault Bike
10 Burpess

[I3] Run 400m run in remaining time
Max set of Pushups

[I4] Max Wall Sit
12 Side Plank Hip Touches L
12 Side Plank Hip Touches R
12 Bicep Curl

X 2

 

The Longest Mile – 8/2/18

Cell Daily Workout – 8/2/18

The Longest Mile

30 Min Continuous

20 Cal Row

20 KB Cleans

20 Cal Assault Bike

20 Hollow Rocks or Toes to Bar

20 BB Arm Curls

20 KB Upright Row

20 Cal Ski

 

Fire on the Line – 6/2/18

Cell Daily Workout – 6/2/18

5 Min Per Round

[I1] 60/50 Cals Row

[I2] 50 Skipping/Double Unders
40 Seconds Mountain Climbers
30 Toe Touches
x 3

[I3] 2 Laps Sled drag
30 Seconds Weighted Kosack Squats
30 Seconds Side DB Raise
x 3

{x 2}

Jail Yard – 2/2/18

Cell Daily WOD – 2/2/18

3 Mins Per Station – 1 Min Rest

1. Manmakers

2. Row 100m
15 Dips (on edge of rower)

3. Single Arm DB Sotts Press x 5 L
Single Arm DB Sotts Press x 5 R
10 x Lunges L
10 x Lunges R

4. 15 Bent Over Flys
15 Upright Row
15 Front Delt Raise

5. 30 Sec Ski Erg – 30 Sec Plank Hold (con’t for 3 mins)

Alcatraz – 1/2/18

Cell Daily Workout – Alcatraz 1/2/18

“Alcatraz”

Inmate 1 [1]
5-10-15-20-25-30
Jump Squats
Dumbell Snatches
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
50 Calories Assault Bike (work as a team of 2)
+
2 Laps Sled Push

(timer for all activities is I1)

Great Escape – 30/1/18

Great Escape

Cell Daily WOD 

The workout great escape focuses on aerobic endurance consisting of multiple movements. This full body high intensity workout is designed to keep you burning calories long after you are finished. In fitness circles it is a term we call EPOC

Round 1

12 Mins
Row 1 Min Max effort
40 Starters
20 DB Push Press
10 Burpee Over Box

Rest 3 Mins

Round 2

12 Mins
1 Min Row Max Effort 
40 CrossOver Skips/Double Unders
20 Kettle Bell Swings
10 Box Jumps/Step Ups

Finisher – ABS (5 Mins)

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