Cell Training

Outlaws

[I1] Laneway Run – Every Minute on the minute x 8

[I2] Odd – 15/12 Cals Assault Bike
Even – 10 Tyre Flip

[I3] 50 Battle Ropes
50 Cone Hopes
20 Gorilla Burpees
50 Squats
50 Windscreen Wipers

[I1] Laneway Run – Every Minute on the minute x 8

[I2] Odd – 15/12 Cals Assault Bike
Even – 10 Tyre Flip

[I3] 50 Battle Ropes
50 Cone Hopes
20 Gorilla Burpees
50 Squats
50 Windscreen Wipers

Outlaws

[I1] Laneway Run – Every Minute on the minute x 8

[I2] Odd – 15/12 Cals Assault Bike
Even – 10 Tyre Flip

[I3] 50 Battle Ropes
50 Cone Hopes
20 Gorilla Burpees
50 Squats
50 Windscreen Wipers

Alcatraz

Alcatraz

“Alcatraz”
3 x 10 Min Caps

[I] 50-40-30-20-10

Squats
Sit ups
Skipping
(Each set progress 1 step closer to exiting your Cell)

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

Inmate 3 (I3)
15 Calories Row
+
2 Laps Sled Push

“Alcatraz”
3 x 10 Min Caps

[I] 50-40-30-20-10

Squats
Sit ups
Skipping
(Each set progress 1 step closer to exiting your Cell)

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

Inmate 3 (I3)
15 Calories Row
+
2 Laps Sled Push

“Alcatraz”
3 x 10 Min Caps

[I] 50-40-30-20-10

Squats
Sit ups
Skipping
(Each set progress 1 step closer to exiting your Cell)

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

Inmate 3 (I3)
15 Calories Row
+
2 Laps Sled Push

What’s your Fav??

We are one full cycle through the workouts with a total of 13.

Workouts are called:

Alcatraz
Solitary Confinement
Jail yard
Mafia Mayhem
The Longest Mile
Justice League
Fire On the Line
Hell in a Cell
Up the River
Midnight Express
Assault & Battery
Brass Knuckles
The Great Escape

Which was your favourite?

5-10-15-20 of:

[I1] Row Cals
Plate Situps
DB Strict Press

[I2] Gorilla Walks
Windscreen Wipers
Dips

[I3] Ski Erg
Double Crunches
Ring Rows

x 2 or <25mins

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