31 Dec, 2020 CFC 12.31.20 Metcon (Time) New Years Eve WOD 2020! AQAP with a Partner complete 2020 total reps of: 150 Calorie Row 150 KB Swings (53/35) 150 Sit Ups 150 Wall Balls (20/14) 1000 Single Unders 150 Pull Ups / Ring Rows 150 Squats 120 Box Jumps (24″/20″) Divide the reps as desired […]
31 Dec, 2020 12.31.20 Metcon 2 mins Baby Squat on wall Then for 6 mins cycle through the following: 10/side Side Plank Clam 8/side RNT Front Rack Split Squats 6/side Step Downs on Box 45 sec Back Rack Barbell Bottom of Squat Hold Back Squat (Weight) Complete 4 sets of: 5 Back Squats (T23X1) Rest […]
30 Dec, 2020 12.30.20 Metcon Complete 3 sets of: 30 sec Banded Squat Hold 30 sec Banded Lateral Monster Walks 10 Banded Reverse Fly to Banded Y Stretch 8 Behind the Neck Snatch Grip Push Press 8 Overhead Squats 8 Snatch Balances (increase the weight slightly each round on the barbell work) Hang Power Snatch […]
30 Dec, 2020 PL AHW 12.30.20 Coach Led Warm Up Platinum Countdown to the New Year (Time) AQAP Complete: Buy In: 200m Walk 100 Jumping Jacks 90 Shoulder Taps 80 Mountain Climbers 70 Crossovers 60 Flutter Kicks 50 Squats 40 Push Ups 30 DB Deadlifts 20 DB Curls 10 DB Presses Cash Out: 200m Walk […]
30 Dec, 2020 CFC 12.30.20 Metcon EMOM x 12 mins: 1. 100m Sprint 2. 10 Burpees 3. 100m Sprint 4. 10 Sit Ups Metcon (Time) AQAP complete: 10-9-8-7-6-5-4-3-2-1 Wall Balls Double Rep DUs (4 x Singles) Time Cap: 10 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 12 mins: 500m Row 20 Box Jump […]
29 Dec, 2020 12.29.20 Metcon 90 secs/side Couch Stretch 30 sec/side Samson Stretch 1 min Inchworm 1 min Front Rack Reverse Lunges with 2 sec hold at the bottom 5 Bottom of Squat 5 sec Hold to Thruster Then complete 3 sets of: 5 Hip Squat Cleans (increasing in weight) Hang Squat Clean + Squat […]
29 Dec, 2020 CFC 12.29.20 Metcon Complete 4 rounds of: 10 DB Bench Press 10 Ring Rows 30 sec Weighted Plank Hold Time Cap: 12 mins Take as little rest as possible between movements. Rest as needed between rounds. Metcon (Time) AQAP complete: 500m Row 25 Push Ups 400m Row 20 Push Ups 300m Row […]
28 Dec, 2020 12.28.20 Metcon (Time) AQAP with a partner complete: 100 Calorie Row 80 Wall Balls (20/14) 60 Alternating DB Snatches (50/35) 40 Devil’s Presses (50/35) 20 Burpees 40 Devil’s Presses (50/35) 60 Alternating DB Snatches (50/35) 80 Wall Balls (20/14) 100 Calorie Row Time Cap: 40 mins Divide reps as desired. Suggested split […]
27 Dec, 2020 12.27.20 Muscle Up Biathlon (Time) AQAP complete: 400 meter Run 18 Muscle-Ups 400 meter Run 15 Muscle-Ups 400 meter Run 12 Muscle-Ups *Each time the athlete breaks a set of Muscle Ups they must run a 200m penalty lap. Time Cap: 36 mins Scaling options: Bar Muscle Ups 2 x C2B 2 […]
24 Dec, 2020 12.24.20 12 Days of RX Lab’s Christmas (DB Edition) (Time) AQAP complete: 1 Double DB Hang Squat Clean to Thruster (50/35) 2 Ring MUs / Bar MUs / Burpees + Kipping Pull Ups 3 Devil Presses (50/35) 4 Strict HSPUs / Kipping HSPUs / Push Ups 5 Double DB Shoulder to Overhead […]
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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