01 Nov, 2020 11.1.20 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 30 DUs / 60 Singles 15 T2B 8 Hang Power Cleans (155/105) Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 S2O (135/95) 14 Bar Facing Burpees 18 Wall Balls (20/14) Rest 3 Mins Metcon (AMRAP […]
31 Oct, 2020 BB 10.31.20 Mobility and Barbell Warm Up Metcon Complete 4 sets of: 1 Standing CAR Rest as needed 3 Squat Box Jumps Rest as needed TOR Complex (1 + 1 + 1 + 1) Snatch + Snatch Balance + Behind the Neck Snatch Grip Push Press + Overhead Squat Build to a […]
31 Oct, 2020 CFC 10.31.20 Metcon (Distance) Partner AMRAP x 8 mins: 200m Run Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 Squats 10 Push Ups 10 Sit Ups Partners alternate after completed rounds Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 […]
30 Oct, 2020 Pl AHW 10.30.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 600m Walk 10 DB Deadlifts 10 DB Curls 10 DB Presses 400m Walk 20 Alternating DB Snatches 20 OH Reverse Lunges (10/arm) 200m Walk 30 Step Ups 100m Walk […]
30 Oct, 2020 10.30.20 Metcon EMOM 8MIN 1. 20-30 sec Hold at the top of the Rings 2. 20-30 sec Hold at the bottom of a Push Ups (chest off of ground) 3. 20/30 sec Hold at the top of a Ring Row (chest to rings) 4. 30 sec Hollow Hold Push Press (15-12-10-8-6) Rest […]
30 Oct, 2020 CFC 10.30.20 Metcon (AMRAP – Rounds and Reps) Complete 5 rounds of 5 mins: 400m Run in Remaining time complete an AMRAP of: 4 DB Deficit Push Ups 6 Renegade Rows (35/20) 8 DB Power Cleans (35/20) Rest 1 min after each round. Pick up where you left off for one total […]
29 Oct, 2020 10.29.20 Metcon 1 min/side Hip External Rotation on the floor Then complete 2 sets of: 8/side Banded Side Clams 8/side Monster Walks 8/side Banded Hip Thrust with feet on the bench Back Squat (Weight) Complete 4 sets of: 3 Back Squats at 85% of 1RM (T20X1) Rest 1 min 30 sec/side Weighted […]
29 Oct, 2020 CFC 10.29.20 Metcon (Time) AQAP complete 3 rds of: 20/leg OH Walking Lunges (25/15) 400m Run Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds of: 20 Feet Elevated Ring Rows 30 HR Push Ups Time Cap: 10 mins Rest 2 Minutes Metcon (Time) AQAP complete 3 rds […]
28 Oct, 2020 PL AHW 10.28.20 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Reps) AMRAP x 5 mins: 10 Squats 10 Push Ups 10 Crossovers Rest 2 mins AMRAP x 5 mins: 10 Reverse Lunges 10 Push Up + Should Tap (L+R) 10 […]
28 Oct, 2020 10.28.20 Metcon 90 sec/side Banded Hamstring PNF Stretch Then complete 2 sets of: 15 Banded Good Mornings 15 Banded Pull Aparts 30 sec Handstand Hold Deadlift (Weight) In a 10 min window build to a heavy: 5 Touch and Go Deadlifts Max(-1) Bar/Ring Dips Rest 2 mins between sets (You should be […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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