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 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 Coaches Choice Warm up [10 Minutes allocated for Brief and Warm up] Metcon (Weight) On the Minute Every 3 Minutes for 15minutes 7 OH Squats 14 Dips *Measure by recording total weight moved across all 7 sets. The 7 OH squat reps must be done unbroken and move straight to the dip. Metcon (2…
Warm-up Coaches Choice Generalised Warm up – [6 minutes] – Coaches Workshop (Clean progressions preparing for the complex) [6 – 10minutes] Metcon (Weight) On the Minute Every 3 Minutes for 21minutes 4 Deadlifts 3 Hang Squat Clean 2 Front Squats *Measure by recording total weight moved across all 7 sets. Complex must be performed unbroken….
Warm-up Power Clean (Working to a heavy Single) 18minutes Allocated RRS 5, 3, 3, 2, 2, 2, 1, 1, 1, 1 Metcon (AMRAP – Rounds and Reps) On the Minute for 20min. 1st min – 1 Power Clean 2nd min – 2 KB Swings 3rd min – 3 Power Cleans 4th min – 4 KB…
– 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 As many rounds through in 12 mins as possible with a partner; you go I go style 10 Landmine Press (ES) 10 Russian KB Swing 10 Plank March 10 Situps 20m Walking Calf Raise Together Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box…
Warm-up Overhead and Squat Prep 2 Rounds through: 10 KB Windmils (5ES) 20 Ankle/Hip Openers holding onto pole 10 Single Leg Bounds 10 Reverse Lunges Overhead Squat (Find your 3 rep max in 12 mins) Warmup Schedule with a current 1RM 5 @ 30% 5 @ 50% 3 @ 60% 3 @ 70% 3 @…
[Warm Up] In 9 mins perform as many rounds for form as possible: 10 Lat activations 10 Half kneeling KB Press (left) 10 Half kneeling KB Press (Right) 10 Good Mornings 5 Broad Jumps Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70# In honor of…
