01 Nov, 2021 PL AHW 11.1.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Metcon (Time) AQAP complete: Buy In – 25 Jumping Jacks Then complete 5 rounds of: 10 Push Ups 10 Alternating DB Hang Snatches 10 Squat + High Knee L + High Knee R […]
01 Nov, 2021 11.1.21 Metcon 200m Run 1 min/side Banded Bent Over Lat Stretch 1 min Spiderman Lunges with Thoracic Rotation 1 min Banded Pull Apart 1 min OH Plate Reverse Lunges & Reach 1 min OH Barbell Lunges 1 min OH Squats (T33X1) 2 sets of 1 min Snatch Balance with an empty barbell […]
01 Nov, 2021 CFC 11.1.21 Metcon (Time) AQAP complete: 500/400m Row 1200m Run 500/400m Row 800m Run 500/400m Row 400m Run Time Cap: 20 mins Total Score is Overall time + Slowest Row Metcon (3 Rounds for reps) Complete 3 rds of 1 min of each exercise for max reps: DB Thrusters DB Cleans DB […]
31 Oct, 2021 10.31.21 Carla D (Time) AQAP complete 6 rounds of: 28 Wall Balls (20/14) 19 Deadlifts (225/155) 61 DUs / 122 Singles Time Cap: 30 mins
30 Oct, 2021 BB 10.30.21 Mobility and Barbell Warm Up Metcon Complete 5 rounds for quality of: 2 Strict High Pulls + 2 Struct Muscle Cleans + 3 Squat Muscle Cleans + 2 Tall Cleans Power Clean + Parallel Clean + Squat Clean (Build to a heavy 1 + 1 + 1) Pause Clean Deadlifts […]
30 Oct, 2021 CFC 10.30.21 Metcon The Ladder Rock, Paper, Scissors…Shoot! Metcon With a continuous running clock, perform the following: 0:00 – 200 DUs / 400 singles 5:00 – 50 Burpees 10:00 – 100 Push Ups 15:00 – 100 Sit Ups 20:00 – 100 Wall Ball Shots (20/14) 25:00 – 50 Box Jump Overs (24/20) […]
29 Oct, 2021 PL AHW 10.29.21 Please check your email for the invite to our 10:15am ZOOM workout! 200m Run Warm Up Platinum Morrison (Time) 25-20-15-10-5 Squats Step Ups KB/DB Swings (or any other weighted item) (At the end of each round walk 100m) 200m Cool Down Walk Cool Down Stretch
29 Oct, 2021 10.29.21 Metcon In 12 mins complete: 1 min Assault Bike or Row Then complete 2 sets of: 8 Wall Slides 8 Prone Snow Angels Then for 6 mins cycle through: 8/side Alternating DB Hang Snatch 8/side OH DB Reverse Lunges 8 Hip Snatch Pulls Metcon In 5 mins complete 2-3 sets of: […]
29 Oct, 2021 CFC 10.29.21 Metcon (Time) Complete 3 rounds of: 1000/800m Row 10/side Cossack Squats 10 Scapula Push Ups 20 Glute Bridges 10/side Reverse Lunges 10 Plank Ups Time Cap: 25 mins Metcon EMOM x 12 mins: 1. 8 DB Power Cleans + 10 DB FS + 12 DB Push Press (35/20) 2. 10 […]
28 Oct, 2021 10.28.21 Metcon 1 min Assault Bike or Row Then for 8 mins cycle through the following working with 40 secs on / 20 secs off of: Air Squats Box Step Ups Down Ups Hollow Flutter Kicks Metcon (Calories) In teams of 4 AMRAP x 17 mins of: P1 – 15 Power Cleans […]
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