Warm-up Warm-up 2 Parts In Partners P1 (A) – P2 (B) then switch A) – {4 Minutes} warm up Row B) – {4 Minutes} As many rounds through for Form {Coaches Choice} Metcon Metcon (Time) Metcon (Time) In Partners: 1 Mile Row (Accumulative) 75 Syncro Sit Ups 50 Syncro O/H Lunges 25kg/15kg 25 Thrusters 55kg/35kg…
Metcon Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
Warm-up 2 Parts A) – {4 Minutes} As many rounds through for Form 10m Banded Monsta Walk 10 banded clamshells 10m banded crab walk (swap half way) 5 Sumo Squats (no band) B) – {4 Minutes} As many rounds through for Form 100m Run 10 alt V Ups 10 Alt Supermans Strength Back Squat (2,…
Warm-up 3 Parts A) – {3 Minutes} warm up Row B) – {3 Minutes} As many rounds through for Form 4 Walk outs (archer Pu @ bottom) 8 prone floor angels 12 prone scorpions C) – {3 Minutes} As many rounds through for Form *Using a TBand 8 victories 2 ATYT’s 8 Bear hugs 2…
Warm-up 2 rounds of :45 sec Hamstring walk outs / GHD hamstring raises rest 15 sec :45 sec Russian Twists rest 15sec :45 Sec Sitting split squats rest 15 sec :45 sec Alternating sea saw press Strength Bulgarian split squat (10-10-10-10/L) 1. Find yourself a step, bench or box that you can rest a foot…
Warm-up [14min Allocated] As a group Partner Internal rotation stretch – 1:30sec each then in remaining time with a partner *10m Banded Monsta Walk 10m Banded Grab walk (change half way) While 1 partner is doing that the other partner is Holding a hover *10 curtsy squats 10 HK Banded Lat Pull downs While 1…
Metcon (AMRAP – Reps) In Partners Head 2 Head. Run 400m Toes 2 Bar rest 2 min Run 400m Max Box Jumps 24″/20″ Rest 2 min Run 400m Max Deadball Cleans 100lbs/60lbs [120/80] Rest 2min Run 400m Max Burpees Your score is the total number of reps. One partner runs the other partner is completing…
Metcon Metcon (Time) For Time; 15-12-9-6-3 reps of Hang Power Clean (45/30) Pushup Hang Power Snatch (45/30) Pull ups
Warm-up As many times through in 10minutes 20 single leg swings 10 cossack squats 10 russion KB swings 10 curtsy squats 5 walkouts 5 rollovers Strength Bulgarian split squat (5 x 10 (10each leg)) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee…
Warm-up 3 rounds or 12minutes For Form 200m run (together) 10m walking lunge forward (together) 20 Syncro Sit Ups 10 Half kneeling SA DB press (left) 10 Half kneeling SA DB press (Right) 10 Windmills (weighted or unweighted) Conditioning Metcon (Time) [Metcon] For Time – Partner WOD 600m Run 30 Syncro S/A DB Devil’s Press…
