01 Jul, 2020 PL AHW 71.20 Please check your email for the invite to our 10:15am ZOOM workout! Coach Led Warm Up Metcon (Time) AQAP complete: 200m Walk 60 Mountain Climbers 50 Crossovers 200m Walk 40 Shoulder Taps 30 Step Ups 200m Walk 20 Squats 10 sec/side Side Plank then 10 sec/side Alt Leg and […]
01 Jul, 2020 7.1.20 Metcon Complete 2 sets of: 10 PVC Good Mornings 10 Banded KB Swings 10/side Wall Deadbugs 10 No Jump Burpees Romanian Deadlift (3 sets of 8 Touch & Go reps (building)) You can use double overhand or mixed grip Metcon 5 min Skill Work: Hang Position – Push Press – Transition […]
01 Jul, 2020 CFC 7.1.20 Metcon (Time) AQAP complete: 1000m Run 40 Prisoner Good Mornings 30 Shoulder Taps (L+R=1) 30 sec/side Side Plank 1000m Run 40 Scapula Push Ups 20 Tempo Push Ups 10 Wall Slides 1000m Run 20 Alternating Lunges 10 Coassack Squats 5 Wall Walks Time Cap: 25 mins Cookie (Time) AQAP Complete: […]
30 Jun, 2020 CFC 6.30.20 Metcon EMOM x 16 mins: 1. 200m Run 2. 8 See-Saw Planks + 8 V-Ups 3. 200m Run 4. 6 Squat Jumps + 6 Clapping Push Ups (HR Push Ups) Metcon (Time) AQAP complete 3 rounds of: 30 DB Snatches 30 V-Ups / Sit Ups 30 DUs / 60 Singles […]
30 Jun, 2020 6.30.20 Metcon In 6 mins complete 2 sets of: 10 Banded Reverse Flys 10 Banded Pull Downs 6-8 Close Grip Push Ups (down in 3 secs) 15 Hollow Rocks (20 sec Hollow Hold) Bench Press (Weight) Complete 3 sets of: 8 Bench Press (T40X1) Rest 30 secs 12 Prone Trap Raises Rest […]
29 Jun, 2020 PL AHW 6.29.20 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete 10 rounds of: 5 Push ups 5/side Alternating Step Ups 10 Jumping Jacks 10 Crossovers Complete 200m Walk at the end of 5th and 10th rounds Cool Down Stretch
29 Jun, 2020 CFC 6.29.20 Metcon (AMRAP – Rounds and Reps) AMRAP x 30 mins: 2, 4, 6, 8, 10, 12, etc… Dumbbell Rows DB Clean & Jerks DB Front Squats 200m Run Metcon (Time) Complete 3 rounds of: 12 Weighted Sit Ups 20-30 sec/side Side Plank 20 Knee Tuck ups
29 Jun, 2020 6.29.20 Metcon In 6 mins complete 2 sets of: 6/side Side Plank Banded Clams (hold for 6 secs at top) 6/side Side Lying Hip Abduction (hold for 6 secs at top) 12 Banded Squats (T21X0) 10 Hanging Scapula Retractions (hold for 2 secs at top) Back Squat (Weight) Complete 3 sets of: […]
28 Jun, 2020 6.28.20 50 Stacks (Time) AQAP complete: 50 Power Snatches (95/65) 50 HSPUs 50 OHS (95/65) 50 Ring / Bar MUs (C2B + Dips or Pull Ups + Push ups) Time Cap: 50 mins
27 Jun, 2020 CFC 6.27.20 Class will begin at 9:30am at the field across from The Botanical Gardens. Please bring your exercise mat, towel, water and a Jump Rope if you have one. Rummy 500 (Time) AQAP complete: 100 DUs / Jumping Jacks 100 Push Ups 100 Air Squats 100 Sit Ups 100 Lunges Every […]
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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