01 Dec, 2020 12.1.20 Metcon 90 secs/side Pigeon Stretch Then in 8 mins complete 2-3 sets of: 10/side Monster Walks 6/side DB Front Foot Elevated Split Squats 6/side Lateral Step Ups 8/side Banded Deadbugs Metcon Suggested Back Squat Warm Up: 1 x 8 reps 1 x 6 reps 1 x 5 reps 1 x 4 […]
01 Dec, 2020 CFC 12.1.20 Metcon (Time) AQAP complete: 1.5 mile Run (2400m) 100 DUs / 200 Singles 80 Wall Balls (20/14) 60 T2B 40 DB Clean & Jerks (35/20) 20 Burpee Box Jump Overs Time Cap: 35 mins You can partition movements as desired
30 Nov, 2020 11.30.20 Metcon 90 secs/side Standing Couch Stretch Then for 6 mins complete 2-3 sets of: 8/side Banded Side Plank Clam 8/side KB Goblet Cossack Squats 4/side Overhead Barbell Reverse Lunges Metcon Every 30 secs for 4 mins (8 rds): 2 DB Jump Squats (pause for 3 secs at 90 degrees) The most […]
30 Nov, 2020 PL AHW 11.30.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) The 30s! AQAP complete: 30 Box Step Ups 30 DB Bent Over Rows 30 Alt DB Hang Snatch 30 Reverse Lunges 30 Crossovers 30 DB Presses 30 DB Thrusters 30 Jumping […]
30 Nov, 2020 CFC 11.30.20 Metcon (Time) AQAP complete: 1600m Run 2400m Row 3 mile Assault Bike Time Cap: 30 mins Divide reps as desired Metcon (Time) AQAP complete: 50 Mountain Climbers 50 Plank Thrusts 25 Traveling Planks
29 Nov, 2020 11.29.20 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 Time CAp: 45 mins
28 Nov, 2020 BB 11.28.20 Mobility and Barbell Warm Up Metcon EMOM x 8 mins: 1. 3 Tall Jerks 2. 1 Shoulder CAR each arm Metcon Build to a heavy weight of the following complex: 1 Pause Dip and Drive + 1 Pause Split Jerk (with a pause in the catch) The focus here is […]
28 Nov, 2020 CFC 11.28.20 Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 35 mins: 400m Banded Partner Run 100 Jumping Lunges (partner holds bottom of squat) 50 Burpees over Partner (one holds plank partner must perform Burpee then hop or step over plank) 50 T2B / HKR / Toes to Post (partner holds […]
27 Nov, 2020 PL AHW 11.27.20 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 25-20-15-10-5 DB Thrusters Step Ups Double DB Swings At the end of each round complete 25 Jumping Jacks Time Cap: 20 mins Metcon (Time) AQAP complete: 100 Crossovers Cool […]
27 Nov, 2020 11.27.20 Snatch (Weight) Squat Snatch Ladder 1-2: Max Effort at 70% of 1RM 2-3: Rest / Transition 3-4: Max Effort at 75% of 1RM 4-5: Rest / Transition 5-7: Max Effort at 80% of 1RM 7-8 : Rest / Transition 8-10: Max Effort at 85% of 1RM 10-11: Rest / Transition 11-14: […]
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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