01 Apr, 2020 PL AHW 4.1.20 Metcon 2 min warm up Walk/Stair Climb If you have stairs then walk up and down at a conversational pace for 2 mins. If no stairs then walk around or outside of the house for 2 mins while singing your favorite song (out loud if you dare). Metcon (Time) […]
01 Apr, 2020 AHW 4.1.20 Metcon FOAM ROLL Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts: Back of Shoulders Traps (L+R) Mid to Lower Back Glutes Hamstrings (L+R) Calves (L+R) Quads IT Band (L+R) If you do not have a Foam Roller then spend 5-10 mins in […]
01 Apr, 2020 CFC AHW 4.1.20 Metcon FOAM ROLL Spend at least 5 mins on the Foam Roller progressing methodically over the following body parts: Back of Shoulders Traps (L+R) Mid to Lower Back Glutes Hamstrings (L+R) Calves (L+R) Quads IT Band (L+R) If you do not have a Foam Roller then spend 5-10 mins […]
31 Mar, 2020 AHW 3.31.20 Metcon Complete the following for quality: 1 min/side Samson Stretch Hold 1 min/side Hip + Knee External Rotation Stretch 1 min Walking Single Leg Deadlifts 1 min Cossack Squats (side to side) 1 min Quadruped Thoracic Rotations 10 Prone WTY Stretch 20 sec Hollow Hold Metcon (AMRAP – Rounds and […]
31 Mar, 2020 CFC AHW 3.31.20 Metcon Complete the following for quality: 1 min/side Samson Stretch Hold 1 min/side Hip + Knee External Rotation Stretch 1 min Walking Single Leg Deadlifts 1 min Cossack Squats (side to side) 1 min Quadruped Thoracic Rotations 10 Prone WTY Stretch 20 sec Hollow Hold Metcon (AMRAP – Rounds […]
30 Mar, 2020 PL AHW 3.30.20 Metcon TABATA Jumping Jacks Metcon (Time) AQAP Complete 5 rounds of: 10 Push Ups 10 Mountain Climbers (L+R = 2) 10 Squats 10 Step Ups (L+R = 2) 100m Walk/Run Time Cap: 18 mins For Mountain Climbers, use the kitchen counter, hold the top of your push up and […]
30 Mar, 2020 AHW 3.30.20 Metcon TABATA Jump Rope Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward Dog to Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 2-4-6-8-10-12-14…etc Alternating DB Snatch (total) Push Ups 20 DUs / 20 Singles or 100m […]
30 Mar, 2020 CFC AHW 3.30.20 Metcon TABATA Jump Rope Metcon Complete 2 rounds of: 30 secs/side Bulgarian Split Squats 30 secs/side Single Leg Deadlifts 30 secs Downward Dog to Push Ups Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 2-4-6-8-10-12-14…etc Alternating DB Snatch (total) Push Ups 20 DUs / 20 Singles or […]
29 Mar, 2020 AHW 3.29.20 Loredo (Time) 6 Rounds for time of: 24 Squats 24 Push-ups 24 Walking Lunge Steps 400m Run In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
28 Mar, 2020 CFC AHW 3.28.20 At Home Filthy 50 (Time) AQAP Complete: 50 Box Jumps (Step Ups) 50 Jumping Pull Ups (Bent Over Rows DB 25/15 or Weighted Grocery Bags) 50 KB Swings (DB – Swings or Grocery Bag Swings) 50 Walking Lunges (Total) 50 Knees to Elbows (Toes to Couch) 50 Push Press […]
200m Run
90 secs/side Couch Stretch
90 secs Wrist Stretch on the floor
Then complete 2 sets of:
50 Single Under Jump Rope
6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats
6/side DB/KB Single Leg Romanian Deadlifts
6 KB/DB Goblet Squats
AMRAP x 10 mins:
10 Push Press (115/80)
10 Front Rack Lunges
1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows
In the time remaining complete 2-3 sets of:
30 sec Hollow Hold
30 sec Plate Oblique Twist
1 min Front Plank Hold
Rest 30 secs
Before Class
Complete 3 sets of:
5 Behind the neck Strict press + 5 Snatch Balances
(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)
Complete 5 sets from the high blocks (above your knees) of:
3 Snatch Pulls + 2 Power Snatches + 1 OH Squat
Start at 60% of your 1RM Power Snatch and build to about 70%
Rest 2 mins between each set
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