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“The Longest Mile – Intervals”

The Longest Intervals

The Longest Mile

Cell Intervals workout of the day 12/12/17

Part A

Inmates pedal on the Assault Bike 4800m or 3 Mile in interval style sprints. Short, hard efforts are required. 
 
Then
Complete as a team Congo Line
20 Burpee
30 Sledge Hammer Hits
40 KB Swings
50 Hollow Rocks

Once completed repeat with a 2 mile Assault bike and same rep scheme

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Assault & Battery

Max Aerobic Power

 Assault & Battery  

Assault Bike – is just one of the many torture devices found in our Cell sessions. This piece of equipment is the cornerstone of this workout. 

Cell Workout of the Day – 28/11/17

12 Mins

[I1] – Assault Bike 

30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I2] Kettle Bell Swings
30 on 30 off
60 on 60 off
90 on 90 off
(off is an active recovery)
x 2

[I3] Mashup x 12
15 Toe Touches
20 MB Slams
15 Russian Twists
20 MB Wallballs

 

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Mafia Mayhem – 9/11/17

Cell Training - Mafia Mayhem

In 3 Mins

[I1] 500m Row
in remaining time max reps – Man Makers

[I2] 20 Cals Assault Bike
in remaining time max reps – Wallballs

[I3] 200m Run
in remaining time max distance Bear Crawl

Round 2
Pushups
Jump Lunge
Inch Worm

Round 3
Same as first set

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Fire on the Line

2nd November 2017

5 Min Per Round

[I1] 60/50 Cals Assault Bike

[I2] 30 Seconds Battle Ropes
30 Seconds Mountain Climbers
30 Seconds Toe Touches
x 3

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

{x 2}

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Up the River – 27/10/17

up the river

“Up the river” – Time TBA

I1 2 Medball Around the Worlds
2 Dynamic Starters
2 Ass Up’s
Ladder Style
4,4,4 – 6,6,6 Etc

I2
2 Lateral Pushup Shifters
2 Mogul Burpee
2 Mat Bear Crawl
Ladder Style to 10 and back down

I3
5 Cal
1 Sledpush
10 Cals
1 Sledpush
Ladder Style Assault bike Cals increase each Set

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Alcatraz – 17/10/17

Alcatraz

Alcatraz

“Alcatraz”
Inmate 1 (I1)
5-10-15-20-25-30
Jump Squats
Starters
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)
10 Calories Assault Bike
+
2 Laps Sled Push

(timer for all activities is I1)

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Cell – Wednesday 28th – Around the world

Cell-Logo-1[1]

Inmate 1 (I1) – 10 Mins
A1. 15m Sled Push
A2. 15 Dumbell Ground to Overhead
A3. 15 Toe Touches
rest 1 Min

Inmate 2 (I2) – 10 Mins
Assault Bike 30 Sec @ 80%
Assault Bike 30 Sec @ 50%
x 10

Inmate 3 (I3) – 10 Mins
A1. 15 Kettlebell Swings
A2. 10 KB Russian Twists
A3. 5 KB Turkish Getups