01 Sep, 2021 PL AHW 9.1.21 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 Double DB Swings 10 Step Ups 10 Dips 100m Walk Metcon (Time) AQAP complete: 50 Knee Pull Ins Cool Down Stretch
01 Sep, 2021 9.1.21 Metcon 1 min Row or Assault Bike 1 min Hip 90/90 Stretch 1 min Standing Straddle Stretch 1 min Deep Lunges 1 min Bottom of Squat Hold 1 min Cossack Squats 1 min KB Goblet Squats (T30X1) 1 min Barbell Banded Front Squats (T33X1) Front Squat (In 15 mins build to […]
01 Sep, 2021 CFC 9.1.21 Kerrie (Time) Wearing a weight vest (20/14lb), 10 rounds for time of: 100-m sprint 5 burpees 20 sit-ups 15 push-ups 100-m sprint Rest 2 minutes Time Cap: 35 mins
31 Aug, 2021 CFC 8.31.21 Metcon EMOM x 12 mins: 1. 15/10 Cal Row 2. 10 Down and Ups 3. 25 DUs / 50 Singles 4. 16 Cossack Squats Triple Double (3 Rounds for reps) Complete 3 sets of 3 min AMRAPs for total reps AMRAP x 3 mins: 20 Alternating DB Snatches (35/20) 40 […]
31 Aug, 2021 8.31.21 Metcon 90 secs/side Front Rack Banded Distraction Then complete 3 sets of: 1 min Row or Assault Bike 10 Banded Good Mornings 10 Muscle Cleans Power Clean (1 min Max Reps at 50% of 1RM) NO touch and go allowed! All single reps with the same set up each time! Rest […]
30 Aug, 2021 CFC 8.30.21 Metcon (Time) Complete 3 rounds of: 250m Run (down to Tops wall and back) 20 Air Squats 15 Sit Ups 10 Push Ups 5 No Jump Burpees Time Cap: 12 mins Metcon (Time) AQAP complete 3 rounds of: 50 Alternating Reverse Lunges 10 DB Hang Squat Cleans (35/20) 7 Devil’s […]
30 Aug, 2021 PL AHW 8.30.21 Please check your email for the invite to our 10:15am ZOOM workout! Coach Led Warm Up Metcon (Time) AQAP Complete: 40 Jumping Jacks 200m Walk 40 Alternating DB Hang Snatches 200m Walk 40 Step Ups 200m Walk 40 Push Ups 200m Walk 40 Knee Tucks 200m Walk Time Cap: […]
30 Aug, 2021 8.30.21 Metcon 200m Run 90 secs/side Couch Stretch Then for 8 mins cycle through: 8/side Half Kneeling Banded Pull & Rotate 15 Banded Reverse Flys 8/side Single Arm Half Get Ups 8/side Single Arm OH DB Reverse Lunges 8/side Single Arm OH DB Squats Hip Squat Snatch (EMOM x 5 mins: 1 […]
29 Aug, 2021 8.29.21 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
28 Aug, 2021 BB 8.28.21 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 3 x 5 sec Hip Flexion Passive Range Holds per leg 5 Sotts Press (scale to quarter squat) Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Bear Complex (Build to 1RM Max) […]
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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