01 Oct, 2020 10.1.20 Metcon EMOM x 6 mins: 1. 45 secs Samson Stretch 2. 10 Front Squats + 10 Push Press 3. 45 sec Monster Walks Hang Squat Clean + Thruster (EMOM x 8 mins: 1 rep) Perform the Hang Squat Clean followed by a Thruster without putting the bar down Take a good […]
01 Oct, 2020 CFC 10.1.20 Metcon EMOM x 30 mins: 1. 12 Slam Balls / Med Ball Slams 2. 12/9 Cal Assault Bike 3. 12 Burpees 4. 12/side Alternating Jumping Lunges 5. 12/9 Cal Row Metcon AQAP complete 3 rounds of: 10 Hollow to Crunch 10 Flutter Kicks 10 Scissor Kicks 20 sec Hollow Hold […]
30 Sep, 2020 PL AHW 9.30.20 Please check your email for the invite to oir 10:15am Zoom workout! 200m Run Warm Up Fight Gone Platinum (DBs) (3 Rounds for reps) Complete 3 rounds of 1 minute at each station for max reps of: DB Squats DB Snatches DB Step Ups DB Push Ups DB Bent […]
30 Sep, 2020 9.30.20 Metcon For 8 mins cycle through: 8/side OH Plate Reverse Lunges 8 No Jump Burpees 8/side Single Arm KB Arnold Press 8/side Handstand Shoulder Taps Shoulder Press (Every 2 mins for 6 mins (3 rds): 4 reps) Build to a heavy 4 rep Move directly into next EMOM Push Press (Every […]
30 Sep, 2020 CFC 9.30.20 Metcon Complete 3 rounds of 9 mins each of: 1000m Row or 800m Run Then 3 sets of: 10 Tuck Jumps 10 Push Ups 10 Air Squats * Rest the remainder of the 9 mins * Do the 1st rd with Air Squats, 2nd rd with Jump Squats and 3rd […]
29 Sep, 2020 9.29.20 Metcon 2 mins/side OH Banded Distraction Then complete 3 sets of: 10/side Banded External Rotations + Wall Slides 10 Banded OHS (just a band around a post) 8 Hang Muscle Snatches Power Snatch + Hang Squat Snatch (Every 90 sec for 12 mins (8 rds): 1+2) Perform a Power Snatch followed […]
29 Sep, 2020 CFC 9.29.20 Metcon AMRAP x 15 mins of: 25 Lateral Hops 12/side Single Leg Glute Bridges 10 Straight Leg Sit Ups 25 Lateral Hops 9 No Push Up Burpees 10 Straight Leg Sit Ups 25 Lateral Hops 6 Clapping Push Ups 10 Sraight Leg Sit Ups DB Jack (AMRAP – Rounds and […]
28 Sep, 2020 PL AHW 9.28.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon EMOM x 10 mins: 1. 100m Walk 2. Rest Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 5/side Renegade Rows 10 Push Ups 15 Squats Cool Down Stretch
28 Sep, 2020 9.28.20 Metcon 90 sec/side Hip 90/90 on floor Then for 6 mins cycle through: 30 sec/side Med Ball Standing Abduction 10 Banded Hip Thrusts 8/side RNT DB Goblet Split Squat – down in 3 secs, pause 3 secs at the bottom 10 Jump Squats Paused Front Squat (5-4-3-5-4-3) Pause for 2 secs […]
28 Sep, 2020 CFC 9.28.20 Metcon EMOM x 20 mins of: 1. 20/16 Cal Row 2. 12 Alt DB Snatches (35/20) 3. 20/16 Cal Row 4. 15 Wall Balls (20/14) Metcon Complete 4 rounds of: 45 sec Wall Plank 60 sec Side Plank (right) 60 sec Side Plank (left) 10 Push Up + Shoulder Tap […]
For 8 mins cycle through:
200m Run or 250m Row or 12/8 Cal Assault Bike
6/side Single Arm Ring Row + Rotation
8 Downward Dog to Push Ups
4/side Reverse Lunges
15 Hollow Rocks / 15 sec Hollow Hold
AQAP with a partner complete:
2400m Run
Directly into -
12 Rounds each of:
5 Strict Pull Ups / 8 Pull Ups / 8 Ring Rows
10 Push Ups
15 Air Squats
Directly into -
2400m Run
Time Cap: 37 mins
Alternate 200 or 400 runs
Alternate complete rounds of movements until you complete 12 rounds each
(If it is raining - and only if it is raining - replace the run with either 250/200m Row or 15/10 Cal Assault Bike)
2 mins/side Pigeon Pose
2 mins/side Half kneeling Pec Stretch with post
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