01 Jun, 2021 6.1.21 Metcon In 12 mins complete: 200m Run 1 min/side External Rotation with the PVC 1 min Prone Snow Angels Then for the remaining time cycle through: 1 min Row or Assault Bike 5 Jump Squats (as high as possible) 10 Muscle Cleans 10 Banded Hip Thrusts 10 Shoulder Activations Metcon EMOM […]
01 Jun, 2021 CFC 6.1.21 TABATA Calorie Row Metcon (Time) 2-4-6-8-10-8-6-4-2 DB Deficit Push Ups DB Bent Over Rows Metcon (Time) AQAP complete 4 rounds of: 5 Burpees 150m Row 10 Air Squats 150m Row 15 Sit Ups 150m Row 20 DUs / 40 Singles
31 May, 2021 5.31.21 Metcon 250/200m Row 1 min/side Standing Split Squats (hold for 5 secs at the bottom) 1 min/side Lateral Step Ups 1 min Banded Monster Walks Metcon Complete 2 sets of: 8/side DB Rear Foot Elevated Split Squats Rest 30 secs 8/side DB Single Leg Romanian Deadlifts Rest 90 secs Back Squat […]
31 May, 2021 CFC 5.31.21 Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 8 Jump Squats 10 Plank Ups 100m Sprint Metcon (Time) AQAP complete: 150 Wall Balls 75 T2B / HKR / Toes to Post / V-Ups / Hollow to Crunch Time Cap: 20 mins (Partition reps as desired)
31 May, 2021 PL AHW 5.31.21 Please check your email for the invite to our 10:15am Zoom workout! 25 Jumping Jacks Metcon 0-6 mins: 400m Walk + Max rounds of 5 Knee Tucks + 10 Push ups + 15 Squats 6-12 mins: 400m Walk + Max Rep Step Ups 12-18 mins: 400m Walk + Max […]
29 May, 2021 BB 5.29.21 Mobility and Barbell Warm Up Metcon Comete 3 rounds for quality: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat High Hang Snatch + Snatch Balance + OHS (Build to heavy complex for the day of 1+1+1) Perform the listed movements as a complex Behind The Neck Snatch Grip Push […]
29 May, 2021 CFC 5.29.21 Metcon (Time) AQAP complete 4 rounds of: 8 Jumping Squats 12 Push Ups 16 V-Ups (Sit Ups) 20 Burpee Tuck Jumps 400m Run Buy in and Cash Out Time Cap: 15 mins Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 20 DB Hang Power Cleans (35/20) 20 […]
27 May, 2021 5.27.21 Metcon 200m Run 90 secs/side Hip & Knee External Rotation on box Then complete 2 sets of: 8/side Banded Side Clams 8/side Banded Side Lying Hip Abduction 10/side Banded Monster Walks 15 Banded Front Squats (use barbell) Front Squat (Complete 5 sets of 3 reps all at 80% of 1RM) Metcon […]
27 May, 2021 CFC 5.27.21 Metcon (AMRAP – Rounds and Reps) AMRAP x 9 mins: 12 Jumping Lunges 20 Sit Ups 100m Run Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 9 mins: 10 Alternating DB Snatches (35/20) 20 Box Jumps (24/20) 10 Cal Row Metcon (Time) AQAP complete: 30 KB Swings […]
26 May, 2021 PL AHW 5.26.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete 10 rounds of: 5 Push ups 5/side Alternating Step Ups 10 Jumping Jacks 10 Crossovers Complete 200m Walk at the end of 5th and 10th rounds Cool Down Stretch
200m Run
90 secs/side Couch Stretch
Then in 8 mins complete 2-3 sets of:
5/side High Box Step Ups (down in 5 secs)
5/side DB Lateral Lunges (down in 5 secs)
5 DB Goblet Squats (down in 5 secs - hold for 5 secs at the bottom)
5 DB Hip Thrusts (5 sec hold at the top)
AQAP complete:
21-15-9 Bar Facing Burpees
12-9-7 Deadlifts at 65% of 1RM
15-12-9 Strict HSPUs / Push Ups
Rest 3 mins
AQAP complete:
21-15-9 Kipping HSPUs / Push ups
21-15-9 Deadlifts at 50% of 1RM
21-15-9 Bar Facing Burpees
Time Cap: 15 mins
Snatch Warm up:
5 Snatch Grip Romanian Deadlift
5 Muscle Snatches
5 OH Squats
5 Sots Presses
Every 2 mins x 6 mins:
5 Hip Squat Snatches at 40-45% of 1RM
Every 2 min 30 secs x 10 mins (4 rds):
1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch
(start at 70% and build to a heavy complex for the day)
Complete 4 sets of:
5 Heavy Snatch Grip Deadlift
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