01 May, 2020 PL AHW 5.1.20 Please check your email and the WhatsApp group for the invite to our 10:00am ZOOM Workout! Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 […]
01 May, 2020 CFC AHW 5.1.20 Please check your email for invite toour 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins Metcon […]
01 May, 2020 AHW 5.1.20 Please check your email for the invite to our 12:30pm ZOOM workout! Metcon (Time) 200m Run Warm Up AQAP Complete: 200 DUs / 400 Singles Time Cap: 5 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 7 mins: 6 No Jump Burpees 12 Jumping Air Squats Rest 3 Mins […]
30 Apr, 2020 AHW 4.30.20 Please check your email for invite to 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB Upright Rows […]
30 Apr, 2020 CFC AHW 4.30.20 Please check your email for invite to our 7:15am & 12:30pm ZOOM Workouts! Metcon EMOM x 8 mins: 1. 25ft Shuttles 2. 30 secs DUs/Singles 3. 8 Inchworms with a jump in 4. 10 Push Ups + 15 sec Plank Hold Metcon Complete 3 rounds of: 10 Double DB […]
29 Apr, 2020 PL AHW 4.29.20 Please check your email and Whats App fo the invite to your 10:00am ZOOM workout! Metcon 200m or 90 sec Warm Up Walk Metcon EMOM x 6 mins of: 1. 30 sec Jumping Jacks 2. 45 sec Squats Rest 2 mins EMOM x 6 mins of: 1. 30 sec […]
29 Apr, 2020 AHW 4.29.20 Please check your email for the invite to our 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]
29 Apr, 2020 CFC AHW 4.29.20 Please check your email for the invite toour 12:30pm & 5:15pm ZOOM workouts! Metcon 200m Run 20 Single Leg Glute Bridge (right) 30 sec Side Plank (right) 10 Jumping Lunges 200m Run 10 Jumping Lunges 30 sec Side Plank (left) 20 Single Leg Glute Bridge (left) 200m Run Metcon […]
28 Apr, 2020 CFC AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper […]
28 Apr, 2020 AHW 4.28.20 Please check your email for the invite to our 7:15am & 12:30pm ZOOM workouts! Metcon Complete 2 sets of: 8/side Bulgarian Split Squats Rest 10 secs 8/side DB Single Leg Deadlifts Rest 10 secs 8/side Bird Dogs Rest 10 secs 4 Tempo Push Ups (2121) Deadlift & AMRAP Chipper (2 […]
200m Run
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
5/side High Box Step Ups (down in 5 secs)
5/side DB Lateral Lunges (down in 5 secs)
5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)
5 DB Hip Thrusts (5 sec hold at the top)
AQAP complete:
21-15-9 Bar Facing Burpees
12-9-7 Deadlifts at 65% of 1RM
15-12-9 Strict HSPUs / Push Ups
Rest 3 mins
AQAP complete:
21-15-9 Kipping HSPUs / Push ups
21-15-9 Deadlifts at 50% of 1RM
21-15-9 Bar Facing Burpees
Time Cap: 15 mins
Snatch Warm up:
5 Snatch Grip Romanian Deadlift
5 Muscle Snatches
5 OH Squats
5 Sots Presses
Every 2 mins x 6 mins:
5 Hip Squat Snatches at 40-45% of 1RM
Every 2 min 30 secs x 10 mins (4 rds):
1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch
(start at 70% and build to a heavy complex for the day)
Complete 4 sets of:
5 Heavy Snatch Grip Deadlift
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