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 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…
Warm-up Splits on you (Time) For Time 100/80 Calorie Row 80 Wall Balls 9kg/6kg 60 Box Jumps 24″/20″ 40 Push Ups 20 Rope Climbs *Break up and complete in any order. There is no minimum work requirements regarding how you split this up, it 100% up to as long as you complete all the repetitions….
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 (Time) In Partners: 1 Mile Row (Accumulative) 75 Syncro Sit Ups 50 Syncro O/H Lunges 25kg/15kg 25 Thrusters 55kg/35kg (Accumulative) 50 Syncro O/H…
