WARM UP 2 Rounds Run x200ms Punt Kicks (es) x10 Squats x10 Push Ups x10 CARDIO 2000ms Air Bike 1000ms Rower 500ms SkiErg STRENGTH 3 Rounds 15 KB Swings 15 Pushups 1 minute Plank 3 Rounds 15 KB SDHP 15 Static Lunges (es) 1 minute Wall Sit
The team at TBC Apparel is extremely proud to have Victoria Doidge on as a TBC Apparel Ambassador. Victoria Doidge is a 23 year old wife, mum, gym owner & coach from South Australia. She has been in the fitness industry for almost 10 years & a coach for the last 8 years; 4 years ago, […]
The team at TBC Apparel is extremely proud to have Elin Granstrand on as a TBC Apparel Ambassador. Elin was born in Sweden, but has lived in Newcastle, Australia for the last 5 years. She has always been in to health and fitness, but it wasn’t until she started CrossFit in 2017 that it really […]
Warm Up: 2 Rounds Run x400ms Static Lunges (es) x10 Walkouts x5 Strength 5 Sets BB Back Squats 10 Reps (Increasing Weight) 10 Jump Squats 2 minute Rest Cardio: 1000m Run (As Fast As Possible) 5 minute Rest 1000m Run (As Fast As Possible) Core 50 Reps each exercise (All Exercises are to […]
Warm Up: 2 Rounds Rower x250ms Air Squats x210 Walkouts x3 Strength 4 Sets Bench Press 10 – 12 Reps (Increasing Weight) Lat Pulldown Reverse Grip (Increasing Weight) 2 minute Rest Conditioning 4 Sets 20 DB Walking Lunges (Increasing Weight) 10 Jump Squats 2 minute Rest Core 3 Sets 30 second Hollow […]
Warm Up: 2 Rounds Rower x250ms Alt. Lunges x20 Walkouts x3 Conditioning: 21 – 15 – 9 KB Swing (24kg/16kg) Pushups (Chest to floor) Cardio: 5 Rounds Battle Ropes 30sec Box Jumps x10 Rest x1min Rower 5 minute (30:30)
Warm Up: 2 Rounds Spin Bike x500ms Air Squats x10 Mountain Climbers x10 (each side) Cardio Rower 1000m Time Trial Strength: 3 Rounds 8 DB Stepups (each side) 8 DB Static Lunges (each side) 8 DB Push Press (Heavy) Conditioning: 3 Rounds x 60 seconds (Rolling 5 minute clock) DB Chest Press […]
Warm Up: 2 Rounds Rower x300ms Air Squats x10 Pushups x10 (Depth is most important so, perform from Toes or Knees) Strength: 6 Rounds E2MOM (Every 2 Minutes On the Minute) 10 Barbell Back Squats (Full depth & Increasing weight each set) Conditioning: 3 Rounds 30:30 Box Jumps DB Push Press (20kg/12kg) KB […]
“Knowing is not enough, we must apply. Willing is not enough, we must do” – Bruce Lee How many people do you know in your life that have all the awareness in the world, they preach ‘living their true self’ but yet still don’t take control of their lives?? I definitely know a few! It doesn’t […]
