01 Oct, 2021 PL AHW 10.1.21 Please check your email and WhatsApp group for invite to our 10:00am ZOOM Workout! Metcon Alternating TABATA Jumping Jacks Cossack Stretches High Knees Arm Circles (forward 1st rd, backward 2nd round) Metcon (Time) AQAP complete 5 rounds of: 10 Push Ups 15 Squats 20 Step Ups Walk 250m (90 […]
01 Oct, 2021 10.1.21 Metcon 200m Run 90 sec/side OH Banded Distraction Then for 8 mins cycle through: 6/side Single Arm Half Get Ups 6/side Single Arm OH Reverse Lunges 6/side Single Arm OH Squats 6/side Alternating DB Snatches 6 Behind the neck Snatch Grip Strict or Push Press Metcon 6 mins of Technical Focus: […]
01 Oct, 2021 CFC 10.1.21 Metcon (Time) AQAP complete 4 rounds of: 14 DB Alt Snatches (35/20) 14 Push Ups 14 DB Hang Cleans 14 Push Press 200m Run Time Cap: 15 mins Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 DB Romanian Deadlifts (35/20) 10 DB Hang Cleans 10 DB Front […]
30 Sep, 2021 9.30.21 Metcon 1 min Row 45 secs/side Samson Stretch 10 Inchworms Then for 8 mins cycle through: 20 sec Half Wall Walk Hold 8/side Side Lunges 8 No Jump Burpees Metcon 3 mins on Rowing Technique Metcon (AMRAP – Rounds and Reps) AMRAP x 8 mins: 30 Wall Balls (20/14) 30/24 Cal […]
30 Sep, 2021 CFC 9.30.21 Metcon EMOM x 12 mins: 1. 40 DUs / 60 Singles 2. 10/side Alternating DB Strict Press 3. 12 Alternating DB Box Step Ups 4. 10 Down Ups Metcon (Time) AQAP complete 10 rounds of: 12 Alternating DB Snatches (35/20) 6 Burpees over DBs 3 DB Thrusters Time Cap: 16 […]
29 Sep, 2021 PL AHW 9.29.21 Please check your email and the WhatsApp group for the invite to our 10:00am ZOOM Workout! Metcon 200m Walk or 90 secs of movement Metcon AMRAP x 5 mins: 6 Ground to Overhead (use any weighted object) 12 Squats Rest 2 mins AMRAP x 5 mins: 200m Walk (90 […]
29 Sep, 2021 9.29.21 Metcon 200m Run Then in 12 mins complete 2-3 sets of: 10 Banded Pull Downs 10 Reverse Flys 10 Y Pulls 6/side Single Arm Ring Row + Rotation 10 Shoulder Activations 5 Bench Press (T51X1) – increase the weight on each set of your press Bench Press (Weight) In 15 mins […]
29 Sep, 2021 CFC 9.29.21 Metcon (Time) 50-40-30-20-10 (38-30-23-15-8) Cal Assault Bike 62-50-38-26-12 (47-38-30-20-10) Cal Row 1 : 1 Work to Rest Time Cap: 25 mins Metcon (Time) AQAP complete: 1000m Run 75 Jump Squats 50 Sit Ups 25 Push Ups Time Cap: 15 Mins
28 Sep, 2021 9.28.21 Metcon In 12 mins complete: 50 DUs / 100 Singles 90 sec PNF Bottom of Squat Hold (PNF = knees are pushing against your elbows for 10 secs, then your elbows are pushing against your knees for 10 secs Then complete 2 sets of: 5/side Spiderman Lunges with Thoracic Rotation 8/side […]
28 Sep, 2021 CFC 9.28.21 TABATA Calorie Row Metcon (Time) 2-4-6-8-10-8-6-4-2 DB Deficit Push Ups DB Bent Over Rows Time Cap: 10 mins 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 Time Cap: 20 mins
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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