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 2 Parts A) – {5 Minutes} As many rounds For form 2 clean Pulls 2 Hang clean 2 Squat Cleans 2 Split jerk 2 OH Lunge B) – {5 Minutes} warm up row Strength Clean and Jerk (Spend 15-20min to find a heavy double) 3, 3, 3, 2, 2, 2, 2 Metcon Metcon (AMRAP…
Warm-up 2 sets through for form: 1:00 Bike/Row/Ski :30 Handstand Hold or Pike 10 Half Kneeling DB Press/s 10 Narrow Squats + 10 Normal Squats Push Press (10 . 10 . 10 . 10 . 10) – Hold same weight across all sets and try to work between 50 and 60% of your 1RM Metcon…
Warm-up Complete through once for quality: 50m Shuttle Run 30 Straight Arm Banded Lat Pulldowns 0:30 Dead Hang from Pullup Bar 15 Pushups 20m Death March 20 Bird Dogs Daily Wod Metcon (Time) 5 rounds for time: 300m Run 15 Bar Dips 3 Rope Climbs (15ft) 22 minute time cap Mobility 2:00 Assisted Straddle (partner…
Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….
Warm-up As many rounds through for quality in 7 mins: 20 Calf Raises 100m Run 20 Shoulder Taps 10 Cossack Squats Daily Wod Metcon (AMRAP – Reps) In a 6 minute window: Complete 3 rounds 30 Double Unders 15 Hang Power Snatch (25/15kg) 5 Burpees Max body weight lunge in remaining time REST 2:00 Repeat…
Warm-up 2 sets through for quality: 10m Squat into a broad jump 10m Bear Crawls 20 Partner Held Therband Rows 20 Partner Held Therband Face Pulls 10 Reverse Lunges Daily Wod Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – goal for cindy is always to stay consistent….
Warm-up Brief – 4 minutes – As a group in [12minutes] 1:30 Plate groin stretch then.. Perform as many rounds for form in remaining time: 10 Good Mornings (with a KB) 3 x 10sec Toes 2 Bar Iso Hold 5 Roll overs / 1 skin the cat 10m walking calf raise 10 Alt V Ups…
