01 Mar, 2022 3.1.22 Metcon 20/15 Cal Row 25 DUs / 50 Singles Then EMOM x 8 mins: 1. 40 sec OH Banded Dead Bugs 2. 40 sec Hollow Position to Superman Position (roll on the side) 3. 40 sec Banded Pull Down to Banded Reverse Flys to Banded Ys 4. 40 sec Lateral Walking […]
28 Feb, 2022 PL AHW 2.28.22 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 3 rounds of: 20 Squat Jumps 15 Push Ups 10 Knee Tucks 5 Jumping Jacks Cash Out: 400m Walk Time Cap: 15 mins […]
28 Feb, 2022 2.28.22 Metcon 200m Run 90 sec/side Hip & Knee External Rotation Then for 8 mins cycle through: 10 No Jump Burpees 10/side Side Plank Banded Side Clam 10/side Banded Monster Walks 10 Banded Squats 10 Banded Jump Squats Back Squat (Complete 5 sets of 5 reps building (T32X1)) Back Squat (EMOM x […]
27 Feb, 2022 2.27.22 Rayshard Brooks (AMRAP – Rounds and Reps) EMOM x 20 mins: 13 Snatch Grip Deadlifts (45/35) 8 Hang Power Snatches 2 Overhead Squats 1 Squat Snatch
26 Feb, 2022 CFC 2.26.22 Metcon (Time) AQAP complete 2 rounds of: 100 Jumping Jacks 25 Push Ups 25 Sit Ups 25 Burpees 25 Air Squats 25 Hollow to Crunch Time Cap: 15 mins Metcon (Time) AQAP with a partner complete: 400m Run (Together) 20 Devil’s Thrusters (35/20) 40 HSPUs / Pike Push Ups off […]
25 Feb, 2022 PL AHW 2.25.22 Please check your email for the invite tomour 10:15am Zoom Workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) With a 5 min Time Cap complete: 200m Walk In time remaining AMRAP of: 5 Knee Tucks 10 Push Ups 15 Squats Rest 2 Minutes Metcon (AMRAP – […]
25 Feb, 2022 2.25.22 Metcon Optional Extra Work Complete 3 sets of: 8-10/side Kneeling Single Arm DB Strict Press Neutral Grip 10 DB Supinated Grip Row (T2120) Rest 90 secs Complete 3 sets of: 20-30 secs L-Sit on Parallettes 30 sec Feet Elevated Stir the Pot on Swiss Ball 15-20 Hollow Plate Pull Overs Rest […]
24 Feb, 2022 2.24.22 Metcon 200m Run 90 secs/side OH Banded Distraction Then complete 3 sets of: 5 Inchworms 8/side OH Reverse Lunges 8/side Foot Elevated Single Leg Hip Thrusts 15 Banded Pull Apart Squat Snatch + Overhead Squat (Every 90 secs x 6 mins (4 rds): 1 + 3) Perform the listed movements as […]
23 Feb, 2022 PL AHW 2.23.22 Please check yur email for the invite t our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Reps) With a 20 min running clock complete 5 rounds of: 20 DB Presses 20 Step Ups 200m Walk Rest 1 min between rounds Complete as many reps of Knee […]
23 Feb, 2022 2.23.22 Metcon 50 DUs / 100 Singles 90 secs/side Couch Stretch Then for 8 mins cycle through: 30 Standing Hops 10 Plate Ground to OH 10 Banded Air Squats 10 Banded Hip Thrusts Metcon (AMRAP – Rounds and Reps) Every 5 mins for 20 mins (4 rounds): 500/450m Row Then AMRAP of: […]
200m Run
90 secs/side Couch Stretch
90 secs Wrist Stretch on the floor
Then complete 2 sets of:
50 Single Under Jump Rope
6/side Single Arm KB/DB Front Rack Rear Foot Elevated Split Squats
6/side DB/KB Single Leg Romanian Deadlifts
6 KB/DB Goblet Squats
AMRAP x 10 mins:
10 Push Press (115/80)
10 Front Rack Lunges
1 Rope Climb / 3 Lay to Stands / 10 Pull Ups / 15 Ring Rows
In the time remaining complete 2-3 sets of:
30 sec Hollow Hold
30 sec Plate Oblique Twist
1 min Front Plank Hold
Rest 30 secs
Before Class
Complete 3 sets of:
5 Behind the neck Strict press + 5 Snatch Balances
(Build to a challenging but perfect load using your Split Jerk grip, not you Snatch grip)
Complete 5 sets from the high blocks (above your knees) of:
3 Snatch Pulls + 2 Power Snatches + 1 OH Squat
Start at 60% of your 1RM Power Snatch and build to about 70%
Rest 2 mins between each set
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