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 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 For form as many rounds in 8 minutes *All Barbell movements with empty bar 4 Hang Snatch Pulls 4 Tall Power Snatch 4 Power Snatch Balance 8 [Coaches Choice BW Movement] 4 1st Pull drills (pull from ground to hang position) 4 Hang power snatch 4 power snatch Workshop 4min Workshop on the power…
Warm-up Coaches Choice Generalised Banded Warm Up Focus – shoulder health – joint preparation – ROM Improving Workshop Rings / Rope -Skin the cats then either… Progression to Ring Dips/MU or rope climb progressions Metcon (AMRAP – Rounds) [Skillz/Strength EMOTM] Every minute on the minute for 20minutes Min 1 – 3 Rope Climbs Min 2…
Warm-up Coaches Choice Metcon (Time) In Partners 2 Rounds for Time: 1.6km Row – 120 Wall Balls 9kg/6kg 80 Toes 2 Bar 400m Run Rest 2minutes
Warm-up 2 rounds of :45 sec Wall Sit rest 15 sec :45 sec Lat Activations rest 15 sec :45 sec Scap Push ups rest 15sec :45 DB SA OH Squat (2 sec hold @ bottom) rest 15 sec :45 sec bent over row (empty bar) (2 sec hold @ top) rest 15 sec :45 sec…
Warm-up 3 rounds through with your partner: :30sec Wall Sit together 10 Syncro air squats 10 Syncro lunges 10 Russian twists each 10 Russian KB Swings each (partner pushes KB down on the eccentric phase). Metcon (AMRAP – Rounds and Reps) In Partners 20min AMRAP 40 Front Squat 50kg/35kg 40 Sit Ups 200m Farmers Carry…
