01 Feb, 2021 2.1.21 Metcon 90 secs/side Couch Stretch Then complete 3 sets of: 8/side Banded Side Clams 6/side Half Kneeling DB Strict Press 8/side DB Rear Foot Elevated Split Squats 8 Down Ups Metcon Every 5 mins x 15 mins: 20/15 Cal Assault Bike or Row 10 Thrusters (135/95) 20 Burpees over Bar (bar […]
01 Feb, 2021 PL AHW 2.1.21 Please chech your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon EMOM x 24 mins: 1. 30 secs of Squats 2. 30 secs of Push Ups 3. 30 secs of Knee Tucks 4. 30 secs of Step Ups 5. 30 secs of DB […]
01 Feb, 2021 CFC 2.1.21 Metcon (3 Rounds for reps) On a running clock for 30 mins complete: AMRAP x 5 mins: Row for Max Calories Rest 5 mins AMRAP x 5 mins: 10 Push Ups 10 KB Goblet Squats Rest 5 mins AMRAP x 10 mins: 12 KB Swings 200m Run
31 Jan, 2021 1.31.21 Metcon (5 Rounds for reps) Complete 6 rounds of 3 mins on, 2 mins off of: 21 Wall Balls (20/14) 15 Deadlifts (225/185) 9 GSPUs Max Cal Row or Echo Assault Bike in remaining time. Keep score of Calories each round.
30 Jan, 2021 BB 1.30.21 Mobility and Barbell Warm Up Metcon Complete 5 rounds for quality of: 2 Strict High Pulls + 2 Strict Muscle Cleans + 2 Squat Muscle Cleans + 2 Tall Cleans Hang Clean Pull + Hang Clean (Weight) Perform the movements as a complex 1 Hang Clean Pull (no arm bend, […]
30 Jan, 2021 CFC 1.30.21 TABATA Jump Rope Metcon Junkyard Dog Warm Up Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 25 mins: 20 HRPUs 20 Box Jumps 20 KB Swings 20 T2B / HKR 20 Devil’s Press (35/20) 200m Run (together) Divide reps as desired where one works while the other rests; except […]
29 Jan, 2021 PL AHW 1.29.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Platinum Lock Down (Time) AQAP Complete: 10-8-6-4-2 Push Ups 20-16-12-8-4 Crossovers 4-8-12-16-20 Squats Platinum White Knuckles (Time) AQAP complete: 20 Odd Object Rows 20 Jumping Jacks 20 Odd Object Ground to Shoulder 40 […]
29 Jan, 2021 1.29.21 Metcon 2 mins/side Banded External Rotation with Knee on BoxThen complete 2 sets of: 12 Banded Slides 8 Kneeling Med Ball Roll Outs on forearm Then for 10 mins cycle through: 6/side Front Rack Step Ups 6/side Front Rack RNT Split Squats 5 Inchworm 10 DB Hang Cleans Hang Power Clean […]
29 Jan, 2021 CFC 1.29.21 Metcon (Time) AQAP with a Partner complete: 21-15-9 Pull Ups / Ring Rows Wall Balls (20/14) 21-15-9 Weighted Sit Ups (20/14) Burpees 21-15-9 Box Jumps (24/20) DB S2OH (45/25) Time Cap: 25 mins A starts with 21 Pull Ups / Ring Rows while B completes 21 Wall Balls. When both […]
28 Jan, 2021 1.28.21 Metcon Complete 2 sets of: 12/side Banded External Rotations 8/side Single Arm Pull & Rotate Then for 10 mins cycle through: 1 min Assault Bike 8 Banded Wall Slides 8/side Overhead Rear Foot Elevated Split Squats 8 Strict Hanging Knee Raises Metcon (Time) AQAP complete: 100 DUs / 200 Singles 25-20-15 […]
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
Lorem Ipsum is simply dummy text of the printing and typesetting industry.
