PodFit Programming for the 21st to 27th of June

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Monday 21st of June

  6min Warmup

200m on the Ski Erg

10 Sumo Squats

10 Easy Ring Rows

20sec Hip Flexor Stretch in Lunge Position

  1. 13min Amrap

15 Goblet Squats 24/16kg

10 Pushups

14 Goblet Lunges 24/16kg (7 Each Leg)

10 Ring Rows

  1. 5 Rounds for Time (14min Cap)

20 KB Swings 24/16kg

12 Calories on the Bike

8 Burpees

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Tuesday 22nd of June

  1. 6min Warmup

300m on the Bike

5 Jumping Lunges each leg

20secs Pigeon Stretch on Box

5 Inch Worms to Upward Dog

  1. 14min Amrap – This is strength building element for your glutes and core

16 Bulgarian Split Squats (1 foot on the lowest height of the box)(8 each leg)

16 DB Weighted Single Leg Glute Bridge (8 each leg)

30sec Plank Hold

  1. For Time – 15min Cap

25-20-15-10-5

DB Hang Power Clean and Push Press 20/15kg

Calories on the Ski Erg

Situps

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Big Wednesday – 23rd of June

  1. Warmup

Half Tabata Bike

30sec Rest

Half Tabata Ski

This is to be done at a medium pace to warmup the body and loosen out the joints

  1. 10min Amrap

6 DB Front Squats 20/15kg

9 Pushups

12 Box Jumps 24/20”

Rest 2mins

 

                                                                                                                                                                                                 8min Amrap

8 DB Push Press

8 Ring Rows (there is enough sets of rings for everyone in the class so there is no need to share)

4 Burpees

Rest 2mins

 6min Amrap

12 DB Thrusters 20/15kg (use two or scale with one)

8 Burpee Box Jumps

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Thursday – 24th of June

  1. 6min Warmup

200m Ski Erg

15 Banded Dislocates.

20 Russian Twists (10 each side with no weight and do them slow and controlled

5 Windmill Pushups (scale with knee pushups)

  1. 14min Amrap

10 DB Press Each Arm

20 Banded Tricep Pulldowns

30 Lying Leg Raises using the rig for support

  1. For Time – 12min Cap

40/32 Calories on the Ski Erg

60 DB Snatch 15/10kg (30 each arm)

60 Reverse DB Lunge (30 each leg)

50/40 Calories on the Bike Erg

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Friday 25th of June

  1. 6min Warmup

200m Ski on the Erg

15 Banded Good Mornings

5 Ring Rows (there is enough sets of rings for everyone in the class so there is no need to share)

  1. 12min EMOM
  2. 20 KB Sumo Deadlift Highpull
  3. 20 Situps
  4. 15 Ring Rows
  1. 9min Amrap

18 KB Swings 25/16kg

10 Weighted Step Ups to Box

8 Calories on the Ski Erg

  1. 6min Amrap

8/6 Calories on the Bike Erg

8 Downup Box Jumps 24/20”

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Saturday 26th of June

  1. 6min Warmup

300m on the Bike Erg

10 Banded Dislocates

10 Banded Thrusters

 

  1. Partner Workout 15min Amrap

In this Workout One per must complete one round then the other person does a round. So you rest while your partner completes the round. The idea is that you move fast when it is your round.

 10 Ring Rows (each person will have their set of rings)

10 Down Ups

15 Air Squats

  1. For Time (12min Cap)

Get through the reps between you, break them up anyway you want. When one person is doing the reps the other is resting

70 Hang Power Clean and Push Press 15/10kg

70 Calories on the Bike

70 Burpees

News: The Glass Pods will be coming out on the 4th of July so we will be back to our full schedule of CrossFit and RevFit in the main room and Revelate in the front room from the 5th of July. Any questions ask your coach.

Sunday the 27th of June

  1. 6min Warmup

300m on the Bike Erg

20sec Hip Flexor Stretch in Lunge Position

10 Russian Swings

10 Air Squats

  1. 6 Rounds

30secs Situps

30secs Russian Twists 10/5kg

30secs Flutter Kicks

30secs Rest

  1. 4 Rounds for Time – 15min Cap

30 KB Swings 24/16kg

30 KB Lunges 24/16kg

15 Pushups

60 Skips or 20 Doubleunders