CrossFit Red Bluff in Melbourne, Victoria, Australia | Gym/Physical fitness centre

CrossFit Red Bluff

Locality: Melbourne, Victoria, Australia

Phone: +61 409 449 950

Address: 2 Arnold St, Cheltenham 3192 Melbourne, VIC, Australia

Website: http://www.crossfitredbluff.com.au/

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25.01.2022 Saturday Warm Up: Broomstick Power Snatch Drills 3-3-3 Power Snatch (Touch And Go)... 5 x 20-30sec Hollow Holds Between Sets Then 21-15-9 - Power Snatches @ 115/80lbs - Bar Facing Burpees

25.01.2022 Wednesday (We Can Work From Home #132) Warm Up: 3 Rounds - 30 Mountain Climbers - 10 Step Ups Alt. Legs... - 30-60sec Plank - 40sec Couch Stretch Per Side Workout: 5 Rounds - 10 Weighted Step Ups Right Leg - 20 Abmat Sit Ups - 10 Weighted Step Ups Left Leg - 10 Get Ups Bonus Jumble: VALEG KAYLE FLABEF SRUPEU Yesterdays Solution: STUNG OLDER THORAX BROKEN

25.01.2022 Saturday Warm Up: Power Clean Barbell Drills 3 x 3 Power Clean... 5 x 8 Broomstick Good Mornings Between Sets Then 5 Rounds (15 Minute Time Cap) - 12 Dead Lifts @ 185/125lbs - 8 Burpee - Chest To Bar Pull Ups

25.01.2022 Friday Warm Up: 3 Rounds, Using Empty Barbell - 15 Bicep Curls - 15 Strict Presses... 7-7-7-7 Strict Press 5 x 30sec Hollow Holds Between Sets Then 15 Minute AMRAP - 15 DB Push Presses @ 2 x 22.5/15lbs - 250m Run

24.01.2022 Monday (We Can Work From Home #144) Warm Up: 3 Rounds - 50 Single Unders or Ski Jumps - 10 Strict Presses... - 20 Walking Lunges - 40sec Couch Stretch Per Side Workout: 10 Minute AMRAP - 10 Thrusters - 10 Step Ups Alt. Legs **Complete Step Ups unweighted. Sub 10 Weighted Step Lunges Alt. Legs if necessary. To Finish: Accrue 3 Minutes of Plank Hold Bonus Jumble: FIWST RRLUA TEGYIH LUNGEF Yesterdays Solution: HELLO BLUFF MARTYR ARBOUR

24.01.2022 Wednesday Warm Up: 2 Rounds - 200m Run - 20 Air Squats... 5-5-5 Back Squat 4 x 60sec Planks Between Sets 15 Minute AMRAP - 15 Wall Balls - 250m Run - 15 Toes To Bar

24.01.2022 Thursday (We Can Work From Home #147) Warm Up: 3 Rounds - 20 Star Jumps - 5-10 Bent Over Rows Per Arm... - 40sec Calf Stretch Per Side Workout: 20 Minute AMRAP - 200m Run - 20 KB Swings or Hang DB Snatches Alt. - 10 Box Jumps or Box Jump Overs Bonus Jumble: DOLFO NOTRF MANYFI XUDLEE Yesterdays Solution: CAGEY SLANT HELMET DRIVEL

24.01.2022 Friday Warm Up: 300m Run, Then 2 Rounds - 10 Broomstick Stiff Legged Dead Lifts... - 10 Push Ups 8-8-8-8-8 Bent Over Barbell Rows Handstand Hold Practice Between Sets Then 5 Rounds (20 Minute Time Cap) - 300m Run - 21 KB Swings @ 24/16kg - 15 Push Ups

23.01.2022 Thursday (We Can Work From Home #154) Warm Up: 3 Rounds - 50 Single Unders or Toe Taps Alt. Feet - 10 Step Back Lunges (Unweighted)... - 5-10 Bent Over Rows Per Arm - 40sec Glute Stretch Per Side **Bent Over Rows: Choose rep number based on weight used. Workout: 20 Minute AMRAP - 200m Run - 40m Walking Lunge (Unweighted) - 200m Run - 30m Front Rack Walking Lunge - 200m Run - 20m Overhead Walking Lunge **Run: Sub 1 minute efforts on Bike, Ski or Rower. Lunge: Downscale appropriately to prevent being roadblocked by any specific position. Bonus Jumble: MOCPH TOHTO GLIGEJ BAIEEN Yesterdays Solution: DIVOT HANDY MANTRA SENTRY

23.01.2022 Thursday (We Can Work From Home #161) Warm Up: 3 Rounds - 50 Hops On Each Foot - 5-10 Bent Over Rows Per Arm... - 40sec Calf Stretch Per Side **Bent Over Rows: Choose rep number based on weight used. Workout: 5 Rounds - 80 Double Unders - 40 Towel (or Abmat) Sit Ups **DUs: Sub 160 Single Unders or Toe Taps Alt. Feet Bonus Jumble: ORTFN ALIVL JCEBTO SNAFET Yesterdays Solution: EXERT FORCE CAMPUS INVOKE

23.01.2022 Sunday (We Can Work From Home #136) Rest Day - Catch up on a workout from during the week... - Meet up with someone at a park or online for a partner workout. - Sleep in and chill out! Bonus Jumble: CUTHH NAYML ITTCEK CROOTD Yesterdays Solution: UNCLE LASSO PERMIT FLURRY

22.01.2022 Thursday Warm Up: 2 Rounds - 15 Squats (R1: Air Squats, R2: Empty Barbell Front Squats) - 1 Minute Long Lunge Stretch Per Side... 6 Rounds, Alternating Minutes - 1st Minute: 3 Front Squats - 2nd Minute: 5-8 Handstand Push Ups Then 2 Rounds (20 Minute Time Cap) - 800m Run - 40 Wall Balls - 20 Toes To Bar

22.01.2022 Wednesday Warm Up: Barbell Hang Clean Drills 3-3-3-3-3 Hang Power Clean... Accrue 30 Strict Pull Ups Between Sets Then 3 Rounds x 4 Minutes 2,4,6,8,10....etc - Hang Power Cleans @ 115/80lbs - Weighted Step Ups Per Leg with 20/14lb Med Ball to 24/20 **Rest 2 Minutes Between Rounds

21.01.2022 Wednesday (We Can Work From Home #160) Warm Up: 3 Rounds - 30 Mountain Climbers - 10 Strict Presses... - 10 Air Squats - 1 Minute Frog Stretch Workout: 15 Minute AMRAP - 15 Thrusters - 200m Run **Run: Sub 200m Row or Ski, or 15/12 Cal Bike if necessary. Bonus Jumble: ETXRE CERFO ASMCUP ONKVIE Yesterdays Solution: OVULE SWAMP DEFINE QUASAR

20.01.2022 Saturday Warm Up: Broomstick Power Snatch Drills 2-2-2-1-1-1 Power Snatch... Then 12 Minute AMRAP - 6 Power Snatches @ 115/80lbs - 6 Bar Facing Burpees - 6 Box Jumps @ 30/24

20.01.2022 Monday (We Can Work From Home #151) Warm Up: 3 Rounds - 10 x 10m Shuttle Runs - 10 Arm Circles Forwards, 10 Backwards... - 5 Burpees - 40sec Calf Stretch Per Side Workout: 20 Minute AMRAP - 25 Double Unders - 15 Air Squats - 10 Push Ups **DUs: Sub 50 Single Unders or Toe Taps Alt. Feet Bonus Jumble: YEBGO LYKOE GLIWYG NCRABH Yesterdays Solution: FRUIT WATCH HECKLE ELEVEN

19.01.2022 Tuesday (We Can Work From Home #138) Warm Up: 3 Rounds - 20 Star Jumps - 10 Good Mornings (Unweighted or Broomstick)... - 5 Hang Clean And Presses Per Arm - 10 Towel Pass Throughs Workout: 7 Rounds - 5 Burpee - Jumps Onto Weight Plate - 10 Right Arm Dead Lifts - 50m Right Arm Overhead Carry - 5 Burpee - Jumps Onto Weight Plate - 10 Left Arm Dead Lifts - 50m Left Arm Overhead Carry **Carry: Use KB or DB, pick challenging weight, same as Dead Lift. Tip: Set up 2 markers 12.5m apart then 4 laps around the markers equals 50m. Bonus Jumble: OPRGU WLIHR PXOEES NTAEEG Yesterdays Solution: PROVE TASTY GRASSY FIDDLE

19.01.2022 Monday Warm Up: 2 Rounds - 15 Empty Barbell Bench Presses - 10 Burpees... 5-3-1 Bench Press 5 x 15/12 Cals Air Bike Between Sets (Increase intensity across efforts) Then 15 Minute AMRAP - 30 Bench Presses @ 135/95lbs - 30 Box Jumps @ 24/20 - 30 Dead Lifts @ 135/95lbs - 30 DB Hang Clean And Jerks (15 per arm) - 30/24 Cals Air Bike

19.01.2022 Thursday Warm Up: 2 Rounds - 20m Walking Lunge - 20 Abmat Sit Ups, Then... - 1 Minute Long Lunge Stretch Per Side 10 Rep Max Back Squat 3 x 1min30sec Planks Between Sets Then 15 Minute AMRAP - 10 Wall Balls - 10m Walking Lunge with Med Ball on Left Shoulder - 10 Toes To Bar - 10m Walking Lunge with Med Ball on Right Shoulder

18.01.2022 Sunday (We Can Work From Home #150) Rest Day - Catch up on a workout from during the week... - Meet up with someone at a park or online for a partner workout. - Sleep in and chill out! Bonus Jumble: TRUFI TCAWH CEHLEK LEVNEE Yesterdays Solution: CAMEO LILAC DUPLEX LATELY

17.01.2022 Friday (We Can Work From Home #148) Warm Up: 3 Rounds - 10 x 5m Forwards Run, 5m Backwards Run - 5 Elbow To Hand Planks... - 40sec Chest Stretch Per Side Workout: 5 Rounds - 1st Minute: Wall Climbs - 2nd Minute: Standing Bicep Curls - 3rd Minute: Russian Twists (Light Object) **For each movement, perform max reps in first 40sec of each minute then rest / transition for the remaining 20sec. Wall Climbs: Sub 40sec Hand Plank Bonus Jumble: AOGEM BRTOO UDRRED DUCLED Yesterdays Solution: FLOOD FRONT INFAMY DELUXE

17.01.2022 Saturday (We Can Work From Home #163) Warm Up: 3 Rounds - 10 x 10m Shuttle Run - 15 Air Squats... - 40sec Couch Stretch Per Side Workout: 6 Rounds x 2 Minutes - 20 x 10m Shuttle Run - Max Squats In Remaining Time **Rest 1 Minute Between Rounds Squats: Rounds 1 and 4 - Air Squats Rounds 2 and 5 - Goblet Squats Rounds 3 and 6 - Jumping Squats Shuttle Run: Should take no longer than 1min15sec to complete. Scale number if needed. Sub 1 minute efforts on Bike, Ski or Rower or Suitcase Carry if necessary. Bonus Jumble: CMIIM CUPHO NOYELL VIRRDE Yesterdays Solution: PIANO TRILL ACCENT ATONAL

16.01.2022 Wednesday (We Can Work From Home #146) Warm Up: 2 Rounds - 150m Run - 15 Towel Pass Throughs... - 1 Minute Wrist Stretch - 1 Minute Frog Stretch Workout: 4 Rounds - 40 Air Squats - 150m Single Arm Overhead Carry - 20 Burpees - 150m Suitcase Carry **For both Weight Carries, alternate arms each round using single KB or DB. That is, 1st and 3rd rounds do both carries using left arm and 2nd and 4th rounds do both carries using right arm. Tip: Set up markers 12.5m apart (12 lengths per carry) or 25m apart (6 lengths per carry). Bonus Jumble: GACYE SNATL THELEM LRIDEV Yesterdays Solution: WHOSE COUPE GUTTER TUXEDO

16.01.2022 Sunday 10 Minutes - Partner 1: Max Cals Air Bike - Partner 2: Max Cals Ski Erg... Then, Straight Into 10 Minutes - Partner 1 and 2: Max 20m Shuttle Runs Then, Straight Into 10 Minutes - Partner 1: Max Cals Ski Erg - Partner 2: Max Cals Air Bike **Alternate work/rest for all movements, partition work in any way.

16.01.2022 Thursday (We Can Work From Home #133) 60 Minute Pack Walk **Some notes........ - Maintain social distancing - Wear a face mask - Make the route repeatable and easy to record (use a route from a previous Pack Walk if you can) - Use common household items - Downscale with no pack - Upscale with weight vest, DB or KB (as well as pack) - Remember lots of water - Get another member of your household involved! Bonus Jumble: NROPE AZUEG AUNAGI HRETIM Yesterdays Solution: GAVEL LEAKY BAFFLE PURSUE

16.01.2022 Sunday (We Can Work From Home #143) Rest Day - Catch up on a workout from during the week.... - Get together with someone online for a partner workout. - Check out Jades bonus HIIT workout video. - Sleep in and chill out! Bonus Jumble: LEHOL FLUBF TRYRAM RUBARO Yesterdays Solution: GUILT PLAZA CHOPPY TROPIC

16.01.2022 Friday Warm Up: 2 Rounds - 200m Run - 15 Air Squats, Then... - 1 Minute Overhead Stretch With Band Per Side 30 Minute AMRAP - 300m Run - 25 Wall Balls @ 20/14lbs to 10/9ft - 350m Row - 25 Box Jumps @ 24/20

15.01.2022 Thursday Warm Up: - 300m Run - 30 Air Squats... Dead Lift Technique and Prep Workout 30 Minute AMRAP - 800m Run - 30 Dead Lifts @ 155/105lbs - 30 Wall Balls @ 20/14lbs to 10/9ft - 30 Push Ups

15.01.2022 Friday (We Can Work From Home #162) Warm Up: 3 Rounds - 20 Star Jumps - 10 Towel Pass Throughs... - 5 Single Arm Russian Swings Per Side - 40sec Glute Stretch Per Side Workout: 3 Rounds - 40 Push Ups - 40 KB Swings or Hang DB Snatches **KB Swings: Sub 60 Russian KB Swings Hang DB Snatches: Complete 20 reps on one side then the other each round. Sub Weight Plate Snatches if necessary. Bonus Jumble: ANIPO LIRTL NECTAC NOTLAA Yesterdays Solution: FRONT VILLA OBJECT FASTEN

14.01.2022 Wednesday Warm Up: 2 Rounds - 300m Row - 15 Abmat Sit Ups... 5 Rounds (For Strength) - 15 Push Ups - 12 Bent Over Barbell Rows - 9 Box Jumps @ 30/24 Then For Time (15 Minute Time Cap) - 800m Row - 32 Toes To Bar - 600m Row - 24 Toes To Bar - 400m Row - 16 Toes To Bar - 200m Row - 8 Toes To Bar

14.01.2022 Monday (We Can Work From Home #165) Warm Up: 3 Rounds - 50 Single Unders or Toe Taps Alt. Feet - 20 Weight Plate Dead Lifts... - 20 Step Ups (Unweighted) - 40sec Back Stretch Per Side (Lying down on back, leg across) Workout: 20 Minute AMRAP - 10 Burpee - Jumps Onto Plate - 10 Weight Plate Step Ups Alt. Legs - 20 Weight Plate Ground To Overheads Bonus Jumble: MAFER GSRUH NHUBCR POYCML Yesterdays Solution: FOYER ABIDE STIGMA SHIFTY

14.01.2022 Tuesday Warm Up: 2 Rounds - 10 Broomstick Good Mornings - 5 Cal Row... 3 x 5 Dead Lift 5 x 15 Push Ups Between Sets Then 21-15-9 - Dead Lifts @ 225/155lbs - Pull Ups - Cals On Rower x 2

13.01.2022 Sunday (We Can Work From Home #129) Rest Day - Catch up on a workout from during the week... - Get together with someone online for a partner workout. - Sleep in and chill out! Bonus Jumble: UKQCA NIFGL DINERD CEIETX Yesterdays Solution: DERBY FIZZY FINALE BUTTON

13.01.2022 Saturday (We Can Work From Home #156) Warm Up: 3 Rounds - 100m Run - 20 Air Squats... - 5 Hand To Elbow Planks - 40sec Long Lunge Stretch Per Side Workout: 4 Rounds, In Partners 15 Goblet Squats Each Alt. Work/Rest 30sec Plank Together 100m Sprint Each Alt. Work/Rest 30sec Side Plank Right Together 30 Double Unders Each Alt. Work/Rest 30sec Side Plank Left Together **All Planks can be scaled to hands if necessary. DUs: Sub 60 Single Unders or Ski Jumps Bonus Jumble: SECRT LIYHL RIDFIG DALYRH Yesterdays Solution: ELITE WOMAN SCENIC SHRUNK

12.01.2022 Friday (We Can Work From Home #155) Warm Up: 3 Rounds - 10 x 5m Forwards Run, 5m Backwards Run - 10 Arm Circles Forwards, 10 Backwards... - 10 Easy Push Ups - 40sec Chest Stretch Per Side Workout: 16 Rounds - 12 KB Swings or Hang DB Snatches - 8 Push Ups - 4 Get Ups **Hang DB Snatches: Alternate arms each round. Sub Weight Plate Snatches if desired/necessary. Bonus Jumble: TEEIL OMNWA CCNIES HNRSKU Yesterdays Solution: CHOMP TOOTH JIGGLE BEANIE

12.01.2022 Wednesday Warm Up: 300m Run, Then Barbell Hang Power Clean Drills... 5-5-5 Hang Power Clean Calf And Achilles Mobility Between Sets Then For Time - 100 Double Unders - 50m Walking Lunge - 25 Hang Power Cleans @ 135/95lbs - 800m Run - 25 Hang Power Cleans @ 135/95lbs - 50m Walking Lunge - 100 Double Unders

11.01.2022 Sunday 3 Rounds 3 Minutes... - Max Cals Rest 1 Minute 2 Minutes - Max Cals Rest 1 Minute 1 Minute - Max Cals Rest 2 Minutes **Round 1: Air Bike Round 2: Ski Erg Round 3: Rower Score for total Cals across all movements. Do not reset between rounds.

11.01.2022 Tuesday Warm Up: 500m Row, Then 3 Rounds - 10 Broomstick Good Mornings... - 5 Burpees 7-7-7 Dead Lift Accrue 30 Strict Pull Ups Between Sets Then 10,9,8,7,6,5,4,3,2,1 (15 Minute Time Cap) - Burpee - Side Jumps (Over Bar) - Cals On Rower - Power Cleans @ 115/80lbs

11.01.2022 Wednesday Warm Up: Barbell Hang Power Clean Drills 15 Minutes To Work To A 1 Rep Max Hang Power Clean... Then 20 Minute Partner AMRAP - 60/48 Cals Air Bike (Alt. 15/12’s) - 60 Hang Power Cleans @ 135/95lbs (Alt. 5’s) - 60 Box Jumps @ 30/24 (Alt. 5’s) **Alternate Work/Rest

11.01.2022 Saturday (We Can Work From Home #135) Warm Up: 3 Rounds - 100m Run or 10 x 10m Shuttle Run - 10 Arm Circles Forwards, 10 Backwards... - 5-10 Bent Over Rows Per Arm - 40sec Glute Stretch Per Side **Bent Over Rows: Choose rep number based on weight used. Workout: 10 Rounds - 20 Weight Plate Ground To Overheads - 40 Double Unders - 100m Run or 10 x 10m Shuttle Run **GTO: Sub DB or KB Ground To Overheads Alt. Arms or KB Swings if necessary. DUs: Sub 80 Single Unders or Toe Taps Alt. Feet. Bonus Jumble: CLUEN SALOS RPTIEM FRYRUL Yesterdays Solution: FLUID USHER DIVINE BURLAP

11.01.2022 Tuesday Warm Up: 3 Rounds 15 Broomstick Pass Throughs 15 Broomstick Strict Presses... 3 x 7 Strict Press 5 x 15 Hollow Rocks Between Sets Then 15 Minutes - 30/24 Cal Bike Buy In, Then 5 Rounds - 12 Shoulder To Overheads @ 115/80lbs - 40 Double Unders, Then - Max Cals Air Bike In Remaining Time

10.01.2022 Monday Warm Up: 2 Rounds - 50 Toe Taps Alt. Feet - 20m Walking Lunge (Unweighted)... - 15 Push Ups, Then 1 Minute Calf Stretch Per Side Handstand Push Up/Hold Practice And Prep Workout Movements Then For Time (30 Minute Time Cap) - 10 Handstand Push Ups - 100 Double Unders - 10 Handstand Push Ups - 60m Single DB Overhead Walking Lunge @ 22.5/15kg - 10 Handstand Push Ups - 100 Double Unders - 10 Handstand Push Ups - 60m Single DB Overhead Walking Lunge @ 22.5/15kg - 10 Handstand Push Ups - 100 Double Unders - 10 Handstand Push Ups **Walking Lunge: Alternate arms every 10m

10.01.2022 Friday Warm Up: 2 Rounds - 300m Row - 10 Burpees... 20 Minute AMRAP (Strength, for quality) - 20 Russian KB Swings - 12 Inverted Rows - 10m Handstand Walk Then 15 Minute AMRAP - 20m Walking Lunge with Plate Overhead @ 25/15lbs - 20 Abmat Sit Ups - 20 Cal Row

10.01.2022 Monday Warm Up: 2 Rounds - 15 Air Squats - 250m Run... 7 Rounds, Alternating Minutes - 1st Minute: 5 Front Squats - 2nd Minute: 3-5 Strict Pull Ups 12 Minute AMRAP - 15 Front Squats @ 75/55lbs - 30 Double Unders - 15 Push Presses @ 75/55lbs - 30 Double Unders

10.01.2022 Friday (We Can Work From Home #134) Warm Up: 3 Rounds - 10 x 5m Forwards Run, 5m Backwards Run - 10 Static Lunges Per Side... - 15 Light Push Presses - 40sec Long Lunge Stretch Per Side Workout: For Time 10,9,8,7,6,5,4,3,2.1 - Static Lunge Thrusters (Right Leg Forward) - Burpee - Side Jumps Rest 3 Minutes 10,9,8,7,6,5,4,3,2,1 - Static Lunge Thrusters (Left Leg Forward) - Burpee - Side Jumps **Static Lunge Thrusters: When coming out from bottom of Lunge, press weight straight to overhead. That is, a Static Lunge straight into a Push Press. Bonus Jumble: DULFI SUREH VINDIE PRUBAL Yesterdays Solution: PRONE GAUZE IGUANA HERMIT

10.01.2022 Tuesday (We Can Work From Home #145) Warm Up: 3 Rounds - 30 Mountain Climbers - 10 Stiff Legged Dead Lifts (Slow)... - 40sec Lunge Stretch With Torso Twist (Towards Front Leg) Per Side Workout: 10 Rounds - 15 Dead Lifts - 15 Towel (or Abmat) Sit Ups - 15 Push Ups **If using single arm for Dead Lifts, alternate arms each round. Bonus Jumble: SOHEW PUCEO TURGET DXEOTU Yesterdays Solution: SWIFT RURAL EIGHTY ENGULF

10.01.2022 Monday Warm Up: - 10 Empty Barbell Strict Presses - 250m Run... 7-7-7-7 Push Press 5 x 25 Abmat Sit Ups Between Sets Then 3 Rounds x 4 Minutes - 30 DB Shoulder To Overheads @ 2 x 22.5/15kg - 60 Double Unders - Max DB Facing Burpees In Remaining Time (DB’s Stacked) **Rest 2 Minutes Between Rounds

09.01.2022 Sunday (We Can Work From Home #157) Rest Day - Catch up on a workout from during the week... - Meet up with someone at a local park or online for a partner workout. - Sleep in and chill out! Bonus Jumble: CUYYK MIDAT DOLTED NAAABN Yesterdays Solution: CREST HILLY FRIGID HARDLY

08.01.2022 Tuesday (We Can Work From Home #159) Warm Up: 3 Rounds - 10 x 10m Shuttle Run - 10 Stiff Legged Dead Lifts (Slow)... - 10 Tuck Jumps - 20 Towel Hamstring Stretch Pulses Per Side Workout: 10 Rounds - 12 Dead Lifts - 10 Box Jump Overs - 8 Burpees **Rest 1 minute after every 2nd round. Bonus Jumble: LOVEU MASPW FENDIE ASQARU Yesterdays Solution: LEGAL PYLON RHYTHM FABRIC

08.01.2022 Saturday Warm Up: 300m Row, Then Power Clean And Jerk Barbell Drills... 1-1-1-1-1 Power Clean & Jerk Then Battle Of The Bluff 2018 Event 4 - Iron Man 6 Rounds (15 Minute Time Cap) - 12 Dead Lifts - 9 Hang Power Cleans - 6 Shoulder To Overheads **Workout breakdown: Rounds 1-3 @ 95/65lbs - 25/20 Cal Row (After Round 3) Rounds 4-5 @ 135/95lbs - 25/20 Cal Row (After Round 5) Round 6 @ 185/115lbs

08.01.2022 Sunday 10 Rounds, In Partners - Partner 1: 200m Run - Partner 2: 200m Run... - Partner 1: 200/180m Ski Erg - Partner 2: 15/12 Cals Air Bike **Alternate work/rest. Switch Air Bike And Ski Erg after round 5. Partner 1 completes rounds 1-5 on the Ski Erg and 6-10 on the Air Bike. Partner 2 completes rounds 1-5 on the Air Bike and 6-10 on the Ski Erg.

07.01.2022 Sunday (We Can Work From Home #164) Rest Day - Catch up on a workout from during the week... - Meet up with someone at a local park or online for a partner workout. - Sleep in and chill out! Bonus Jumble: YORFE DEBIA GITAMS FISYHT Yesterdays Solution: MIMIC POUCH LONELY DRIVER

06.01.2022 Sunday 6 Rounds x 5 Minutes - 50/40 Cals Ski Erg or 50/40 Cals Air Bike - Max Cal Row... **Rest 2 Minutes Between Rounds Rounds 1,3 and 5: Ski Erg Rounds 2,4 and 6: Air Bike

06.01.2022 Wednesday (We Can Work From Home #139) Warm Up: 3 Rounds - 10 x 10m Shuttle Runs - 20 Walking Lunges... - 30-60sec Plank - 20 Towel Hamstring Stretch Pulses Per Side Workout: 15 Minute AMRAP - 20 Weighted Step Back Lunges Alt. Legs - 40 Mountain Climbers - 60 Double Unders **Lunges: Hold weight either overhead for an extra stability challenge (two arms together for Weight Plate, 10 reps in on each arm for KB or DB) or in front rack (goblet squat position). DUs: Sub 120 Single Unders or Toe Taps Alt. Feet. Bonus Jumble: NIYFU LICLH SERUSD SFIENU Yesterdays Solution: GROUP WHIRL EXPOSE NEGATE

05.01.2022 Tuesday Warm Up: Broomstick Power Snatch Drills 3-3-3-3-3 Power Snatch (Touch And Go)... Shoulder Mobility Between Sets Then 5 Rounds x 2 Minutes - 15 Power Snatches @ 95/65lbs - Max Bar Facing Burpees In Remaining Time **Rest 1 Minute Between Rounds

05.01.2022 Saturday (We Can Work From Home #142) Warm Up: 3 Rounds - 200m Run - 10 Burpees... - 20 Step Ups Alt. Legs - 40sec Glute Stretch Per Side **Increase intensity of warm up Run each round. Workout: 5 Rounds x 3 Minutes - 400m Run - Max Push Ups (rounds 1,3 and 5) or Max Burpees (rounds 2 and 4) In Remaining Time **Rest 1min 30sec between rounds. Run should take no longer than 2 minutes, scale distance as appropriate. Sub 1min 45sec Bike, Ski, Row or Suitcase Carry if necessary. Bonus Jumble: LIGUT AZPAL PHOYCP PORCIT Yesterdays Solution: GLADE VITAL SWITCH IMPAIR

05.01.2022 Sunday 12 Rounds x 2 Minutes In Partners - Partner 1: 270/240m Ski Erg - Partner 2: Max Cals Air Bike In Remaining Time... **Rest 30sec between rounds. After the 6th round, rest 3 minutes and switch order of partners for the remaining 6 rounds.

05.01.2022 Wednesday (We Can Work From Home #153) Warm Up: 3 Rounds - 10 x 10m Swivel Run - 10 Towel Pass Throughs... - 15 Light Push Presses - 1 Minute Wrist Stretch Workout: 15 Minute AMRAP - 20 Shoulder To Overheads (10 Per Arm) - 15 Towel (or Abmat) Sit Ups - 10 Burpees Bonus Jumble: VDITO NAYHD NARMAT NEYRTS Yesterdays Solution: IGLOO NINTH SOFTEN PEWTER

05.01.2022 Thursday Warm Up: 2 Rounds - 1 Minute Air Bike or Ski Erg - 1 Minute Squat Hold (Off Tension)... 5 Rep Max Back Squat Then For Time (20 Minute Time Cap) - 10 Back Squats @ 185/125lbs, Then 3 Rounds - 10 Wall Balls - 10/8 Cals Air Bike or Ski Erg, Then - 10 Back Squats @ 185/125lbs, Then 2 Rounds - 15 Wall Balls - 15/12 Cals Air Bike or Ski Erg, Then - 10 Back Squats @ 185/125lbs, Then 1 Round - 30 Wall Balls - 30/24 Cals Air Bike or Ski Erg

04.01.2022 Saturday (We Can Work From Home #149) Warm Up: Work Through.... - 200m Slow Jog - 1 Minute Towel Hamstring Stretch Per Side... - 200m Moderate Run - 1 Minute Achilles Stretch Per Side - 200m Fast Run - 1 Minute Glute Stretch Per Side Workout: Long Run - If desired, use same route from a previously programmed run - Aim for 5km and record time; or.... - Extend further for 40-45 mins with a slower pace. - If needed, sub 20-30 Minute Bike, Ski or Row if possible - Remember... aim to be light and to land on balls of feet rather than heel striking, control breathing and think drum beats with hands To Finish: Repeat Stretches From Warm Up Bonus Jumble: MOACE LCIAL PDXELU TYLLEA Yesterdays Solution: OMEGA ROBOT RUDDER CUDDLE

04.01.2022 Friday (We Can Work From Home #141) Warm Up: 3 Rounds - 20 Squats - 50 Russian Twists (Light Object)... - 1 Minute Frog Stretch **Squats: 1st Round - Air Squats 2nd Round - Light Goblet Squats 3rd Round - Jumping Squats Workout: 5 Rounds - 15 Goblet Squats - 15 Get Ups - 15 Goblet Squats **Rest 1 Minute Between Rounds Bonus Jumble: DAGEL TILVA THISCW PAMIRI Yesterdays Solution: THIRD FLINT WARMLY SOOTHE

04.01.2022 Tuesday (We Can Work From Home #166) Warm Up: 3 Rounds - 10 x 5m Forwards Run, 5m Backwards Run - 10 Easy Push Ups... - 15-30sec Hollow Hold - 40sec Chest Stretch Per Side Workout: 8 Rounds - 200m Run - 15 Abmat Sit Ups - 10 Push Ups Bonus Jumble: GYROL JABON LTEERN DRROBE Yesterdays Solution: FRAME SHRUG BRUNCH COMPLY

04.01.2022 Thursday (We Can Work From Home #140) Warm Up: 3 Rounds - 10 x 5m Forwards Run, 5m Backwards Run - 15 Push Presses... - 40sec Calf Stretch Per Side - 1 Minute Wrist Stretch Workout: 5 Rounds - 20 Hang DB or KB Clean And Jerks (Alt. 5s) - 200m Run - 20 Hang DB or KB Snatches (Alt. 5s) - 200 m Run **KB Hang Snatches: Sub 25 KB Swings if necessary. Run: If possible, sub 1 minute efforts on Bike, Ski or Rower If necessary. Bonus Jumble: RITDH NILTF RYAMLW THOSEO Yesterdays Solution: UNIFY CHILL DURESS INFUSE

03.01.2022 Monday (We Can Work From Home #130) Warm Up: 3 Rounds - 50 Single Unders or Toe Taps Alt. Feet - 10 Stiff Legged Dead Lifts (Slow)... - 10 Arm Circles Forwards, 10 Backwards - 10 Tuck Jumps - 40sec Achilles Stretch Per Side Workout: 6 Rounds - 20 KB Swings or Hang DB Snatches Alt. - 15 Box Jump Overs - 10 Burpees **Rest 2 minutes after 2nd and 4th rounds. Each 2 round block should be pushed for high intensity. KB Swings: Sub 25 Russian Swings Bonus Jumble: SYEAS LUCKA TECOPI LIEMWD Yesterdays Solution: QUACK FLING RIDDEN EXCITE

02.01.2022 Saturday Warm Up: 400m Run, Then 2 Rounds - 15 Air Squats... - 10 Step Ups Alt. Legs - 5 Box Jumps Kelly 5 Rounds (40 Minute Time Cap) - 400m Run - 30 Box Jumps @ 24/20 - 30 Wall Balls To Finish (Optional) Lacrosse Ball And/Or Foam Roller Mobility

02.01.2022 Thursday Warm Up: 2 Rounds - 10/8 Cals Air Bike or Ski Erg - 10 Push Ups... 7 Rounds, Alternating Minutes - 1st Minute: 5 Strict Handstand Push Ups - 2nd Minute: 5 Strict Pull Ups Then 15 Minute AMRAP - 10/8 Cals Air Bike or 10/8 Cals Ski Erg - 10 Toes To Bar or Abmat Sit Ups - 10 DB Shoulder To Overheads @ 2 x 22.5/15kg

02.01.2022 Tuesday (We Can Work From Home #152) Warm Up: 3 Rounds - 20 Star Jumps - 10 Good Mornings (Unweighted or Broomstick)... - 10 Step Ups Alt. Legs - 40sec Back Stretch Per Side (Lying down on back, leg across) Workout: For Time - 40 Dead Lifts - 200m Weight Carry - 40 Weighted Step Ups Alt. Legs - 200m Weight Carry - 40 Dead Lifts - 200m Weight Carry - 40 Weighted Step Ups Alt. Legs - 200m Weight Carry - 40 Dead Lifts Bonus Jumble: LIOGO TNNHI FONSET RPWEET Yesterdays Solution: BOGEY YOKEL WIGGLY BRANCH

01.01.2022 Monday (We Can Work From Home #158) 60 Minute Pack Walk **Some notes........ - Maintain social distancing - Wear a face mask - Make the route repeatable and easy to record (use a route from a previous Pack Walk if you can) - Use common household items - Downscale with no pack - Upscale with weight vest, DB or KB (as well as pack) - Remember lots of water - Meet up with someone or get another member of your household involved! Bonus Jumble: GELLA NOPLY MYRTHH BCFIRA Yesterdays Solution: YUCKY ADMIT TODDLE BANANA

01.01.2022 Monday (We Can Work From Home #137) Warm Up: Work Through..... - 200m Run - 10 Push Ups... - 200m Run - 15 Towel (or Abmat) Sit Ups - 200m Run - 20 Air Squats - 200m Run - 10 Burpees Workout: 20 Minute AMRAP - 5 Push Ups - 10 Towel (or Abmat) Sit Ups - 15 Air Squats Bonus Jumble: RVOPE SYATT RSAYGS LDFIED Yesterdays Solution: HUTCH MANLY TICKET DOCTOR

01.01.2022 Tuesday (We Can Work From Home #131) Warm Up: 3 Rounds - 20 Star Jumps - 15 Air Squats... - 5 Easy Push Ups And Reach - 40sec Chest Stretch Per Side Workout: 20 Minute AMRAP - 300m Run or 20 x 10m Shuttle Run - 20 Goblet Squats - 10 Push Ups **Run: If necessary sub 1min30sec effort on Bike, Ski or Rower. Bonus Jumble: NTUSG DROLE TRAXOH KEORNB Yesterdays Solution: ESSAY CAULK POETIC MILDEW