Warm-up 3 Parts A) – {3 Minutes} warm up Assault bike B) – {3 Minutes} As many rounds through for Form 10 deadbugs 10 prone scorpions 5 hindu push ups C) – {3 Minutes} As many rounds through for Form 10 Glute bridge DB Bench press 10 Good morning (with 1 DB) 10 sitting split…
Warm-up Max Rounds in 9minutes 9 KB Clean – lunge – press (left) 9 KB Clean – lunge – press (right) 12 Banded Lat Pull Down 6 Scorpions on back 6 Rollover 12 med ball thrusters Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters,…
Warm-up Brief – 5minutes Coaches choice Dynamic Warm up – 10minutes [Coaches note] Allow at least 30 minutes for completion of the workout. you should have time to do some mobility at the end specific to the wod. Metcon (No Measure) Run 1.6km Rest 3 minutes Row 2km Rest 3 minutes 300 Double Unders *Score…
Warm-up Metcon (AMRAP – Reps) Complete as many reps as possible – 6 minutes 6 Hang Power Cleans 52kg/30kg 9 Push Ups 12 Box Jumps 24″/20″ Rest 3 minutes Repeat for a total of 3 times. *You Pick up where you left of each round, so every rep in a round counts
Warm-up As many Rounds for form – 10minutes 7 SA DB Arnold press to DB Windmill (left) 7 SA DB Arnold press to DB Windmill (Right) 10 Sitting Split squats 10 prone floor angels 10 Med ball thrusters 10 Russian twists with med ball Metcon (AMRAP – Rounds and Reps) In Partners Round for Round…
Warm-up Brief – 4 Minutes Power Snatch Warm Up – 8 minutes For form as many rounds through 4 Hang Snatch Pulls 2 Tall Power Snatch 1 Hang Power Snatch 1 Power Snatch 8 Lat activations on pull up Bar Weightlifting Power Snatch (Finding a heavy single) Spend 18minutes working up to a heavy single…
Warm-up Brief – 5minutes Coaches Choice General Warm up – 10minutes Specific Wod Preperation – 10minutes Metcon (2 Rounds for reps) In 8 minutes Ride 33/27 Calories then max rounds of 45 Double Unders 3 Rope Climbs 21 OH Sit Ups Rest 4 minutes then repeat
Warm-up Metcon (Weight) The concept here is lifting under fatigue. Score is weight Lifted. + Record each run separately. 0:00 – 3:00 15 Back Squats 3:00 – 6:00 12 Back Squats 6:00 – 9:00 9 Back Squats 9:00 – 15:00 1.2km Run 15:00 – 18:00 9 Back Squats 18:00 – 21:00 6 Back Squats 21:00…
Warm-up Brief – 5minutes Warm Up For Form As many rounds through in 12minutes 10 Half Kneeling KB Wood choops (5ES – mid/heavy) 10 Glute bridge DB Press (mid/heavy) 5 Rollovers / 2 skin the cats 5 10sec Chin over the bar holds Metcon (Time) For Time: 1000m Row 50 Toes to bar 15 Dead…
Warm-up Brief – 4 Minutes Squat Snatch Warm Up – 8 minutes For form as many times through 2 Deadlifts (snatch grip) 4 Hang Snatch Pulls 2 Tall Squat Snatch 2 Hang snatch (2 second pause @ bottom) 2 Full Snatch (slow rise from ground) Snatch (Heavy Double) Spend 15minutes finding a heavy double Metcon…
