01 Dec, 2021 PL AHW 12.1.21 Please check your email for the invite to our 10:15am Zoom Workout! 200m Run Warm Up Metcon Complete 3 rounds of: 8 Single Arm DB Bent Over Rows (L) 8 Single Arm DB Curls (L) 8 Single Arm DB Shoulder Press (L) 8 Single Arm DB Triceps OH Press […]
01 Dec, 2021 12.1.21 Metcon 1 min Assault Bike or Row 90 secs Wrist Stretch 90 secs Front Rack Stretch Then for 8 mins cycle through: 6/side Single Arm DB Romanian Deadlifts 6/side Single Arm Front Rack DB Reverse Lunges 6/side Single Arm DB Thrusters 12 Hollow Rocks / 15 sec Hollow Hold 30 DUs […]
30 Nov, 2021 11.30.21 Metcon In 15 mins complete: 200m Run Then 2 rounds of: 10 Down Ups 10 Banded Pull Apart 5/side DB Hang Snatches Then complete 2 rounds of: 5/side Single Arm Ring Rows 10 Shoulder Activations 10 Bodyweight Good Mornings Then complete 2 rounds of: 5 Empty barbell Snatch Grip Romanian Deadlifts […]
29 Nov, 2021 PL AHW 11.29.21 Please check your email for the invite to our 10:15am ZOOM workout! And don’t forget to wear your colors! 200m Run Warm Up Metcon (AMRAP – Rounds) AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100m Walk Cool Down Stretch
29 Nov, 2021 11.29.21 Metcon 90 secs/side Hip & Knee External Rotation Then complete 2-3 sets of: 1 min Assault Bike or Row 6/side Bodyweight Rear Foot Elevated Split Squats 6/side Bodyweight Single Leg Romanian Deadlifts 6/side Bird Dogs Metcon In 20 mins complete 3 sets of: 8/side DB Rear Foot Elevated Split Squats Rest […]
27 Nov, 2021 BB 11.27.21 Mobility and Barbell Warm Up Metcon EMOM x 8 mins: 1. 3 Tall Cleans 2. 1 Standing Hip CARs each leg Clean Lift Off + Pause Clean + Clean (Build to a heavy but perfect complex of 1+1+1) Perform listed movements as a complex Clean Lift Off to above the […]
27 Nov, 2021 CFC 11.27.21 Metcon (Time) AQAP with a partner complete: 400m Banded Partner Run Buy In 100 Jumping Lunges (each) 50 Burpees over Partner (partner holds plank, must hop or step over them) 100 DB Power Cleans (50/35) 50 T2B or HKR (partner holds single DB overhead) 100 DUs / 200 Singles (each) […]
26 Nov, 2021 PL AHW 11.26.21 Please check your email for the invite to our 10:15am ZOOM Workout! 200m Run Warm Up Metcon TABATA: 1. Step Up Left + Step Up Right + Squat 2. Push Up + Shoulder tap Left + Shoulder Tap Right Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: […]
26 Nov, 2021 11.26.21 Metcon 200m Run Then complete 2 sets of: 10 Supinated Grip Banded Pull Downs (2 sec hold at the bottom) 10 Banded Face Pulls 10 Banded Slides Then complete 2 sets of: 8 Shoulder Activations 8/side Alternating DB Hang Snatch Then complete 2 sets of: 5 Burpee High Jumps 5 Barbell/PVC […]
25 Nov, 2021 11.25.21 Metcon 50 DUs / 100 Singles 1 min Hip & Knee External Rotation 1 min Bird Dog 1 min Prone WTY Stretches Then go directly into the next part Metcon EMOM x 9 mins: 1. 20-30 sec L-Sit / Tuck Sit 2. 45 sec OH Banded Dead Bugs 3. 2/side Turkish […]
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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