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 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 Complete as many rounds for form – 10minutes 5 Windmills (left) 5 Windmill press (left) 5 Windmills (right) 5 windmill press (right) 10 Alt Goblet lunges Metcon (AMRAP – Rounds) Every Minute on the minute for 20 mins (4 Rounds) Min 1: 15 Toes 2 bar Min 2: 20 DB Box Step Ups 22.5kg/15kg…
Warm-up [Warm Up] 2 rounds of :45 sec Sitting Split Squats (hold plate in front) rest 15 sec :45 sec deadbugs (mid-heavy) rest 15sec :45 sec Side plank Clamshell opener (swap sides at half way point) rest 15 sec :45 sec HK Alt KB Press (swap sides at half way point) rest 15 sec :45…
Show Day [Public Holiday] 6:30am & 7:30am Classes Only Warm-up Coaches Choice group warm up General dynamic movements. [10 minutes allocated] Metcon In Partners or Ridin Solo Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R….
Warm-up As many rounds through for form in 9 mins :20 sec Dead hang 10 Scorpions on stomach 20 Db cross body Single Leg deadlifts (10ES) :20 sec HS / Pike Hold 10 Step Ups 20m broad jumping Metcon (2 Rounds for reps) Complete as many reps as possible in 15 minutes 9 KB Swings…
– 6am and 5pm Class Only – Warm-up As many rounds through for form in 10 mins – 10 Split Squats (5/s) 10m Duck Walk 10 Plate Flip (grip version) 20 L – Sit Passovers 10m Bear Crawl Metcon (Time) In teams of 3: Perform the following for time 60/45 Calorie Bike Then 2 rounds…
Warm-up 3 rounds for form: 16 Cat-Camels 10m Quadruped Crawl 10 Kang Squats :30 Dead Hang from pullup bar Hang Snatch (3-3-2-2-3-3) Metcon (AMRAP – Reps) As many reps as possible in 9 mins: 6 Hang Power Snatch (45/30) 9 Pushups 12 Box Jump overs (24/20) [Comp Optional] 61/43 Bar Bar Muscle Ups
Warm Up 2 rounds of: :45 sec 30m shuttles rest 15 sec :45 sec kang squats rest 15 sec :45 sec cossack squats rest 15sec :45 sec DB tricep ext rest 15 sec :45 sec skipping Metcon (2 Rounds for reps) In 8minutes perform as many reps as possible 9 Overhead Squats 35kg/20kg 12 KB…
