01 Apr, 2022 4.1.22 Metcon 5 min Row or Assault Bike Then for 8 mins cycle through: 10 Banded Pull Apart 5/side Half Get Ups 5/side DB Snatch 10 Hip Muscle Snatches with empty barbell 10 Hip Squat Snatches with empty barbell Hang Power Snatch + Squat Snatch (Weight) Perform the Power Snatch from the […]
31 Mar, 2022 3.31.22 Metcon 90 secs/side OH Banded Distraction Then complete 2 sets of: 6 Banded Pull Downs (2 sec hold at the bottom) 6 Banded Reverse Fly (2 sec hold at the top) 6 Banded Pull & Rotate (2 sec hold at the top) Then complete 2 sets of: 10 Scapula Push Ups […]
30 Mar, 2022 3.30.22 Metcon Complete 3 sets of: 6/side Single Leg Hip Thrusts – hold for 2 secs at the top 10 Banded Romanian Deadlifts 10 Banded Triceps Pull Downs 10 Narrow Push Ups on knees (T31X1) *work on Push Up technique here Bench Press (Weight) In 12 mins complete 4 sets of: 6(-1) […]
29 Mar, 2022 3.29.22 Metcon For 8 mins cycle through: 15/10 cal Row or Assault Bike 30 Standing Hops 10 Down Ups 10 Shoulder Activations 10/side Banded Deadbugs Metcon 5 min Technical Work: 2 x 15 Hollow Rock technique 2 x 10 Hollow to Kipping on Rings 3 x 5 Banded Sit Ups/Transition on Rings […]
28 Mar, 2022 3.28.22 Metcon 1 min Assault Bike or Row 90 secs/side Pigeon Pose 1 min OH Plate Reverse Lunges & Reach 1min Front Rack Reverse Lunges 1 min Air Squats with 5 sec hold in the bottom 1 min Front Squat w. barbell – 5 sec in the hole (stay active !) 1 […]
27 Mar, 2022 3.27.22 Scrambler (Time) Buy in: 1.5mile echo/ 1200m row/ 1000m run 8 rounds of: 8 alternating single DB devils press(50/35) 30 DUs/60 Singles Buy out: (whatever you didn’t do in the buy in)1.5mile echo/ 1200m row/ 1000m run Time cap: 35 min
26 Mar, 2022 BB 3.26.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 5/leg Hip Windshield Wipers 1 Swimmer Hover in Squat The Other Total (Total Weight) Clean (1 Rep Max) Bench Press (1 Rep Max) Overhead Squat (1 Rep Max) you have 15 mins to reach your 1RM of each […]
26 Mar, 2022 CFC 3.26.22 Metcon (Time) AQAP with a partner complete 8 rounds of: 6 Burpees 12 Air Squats 100m Run Time Cap: 15 mins Athletes alternate through completed rounds. One works while the other rest. Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 16 mins: 6 Push ups 12 Alternating Lunges 18 […]
25 Mar, 2022 PL AHW 3.25.22 Please check your email for the invite to our 10:15am Zoom workout! Metcon EMOM x 10 mins: 1. 30 sec Jumping Jacks 2. 25 sec Arm Circles + 25 sec Trunk Twists 3. 30 sec High Knees 4. 40 sec Counter Plank Hold 5. 40 sec Seated Leg Lift […]
25 Mar, 2022 3.25.22 Metcon 1 min Assault Bike or Row 1 min/side Banded OH Stretch 1 min Banded Pull Apart 1 min/side OH Banded Squat (band to a post, one arm is OH with the band pulling the arm back) 1 min PVC OH Squat 1 min Barbell OH Squat 1 min Hip Muscle […]
200m Run
Then complete 2-3 sets of:
6/side Hip 90/90
6/side Bird Dog (2 sec hold at the top)
6/side Fire Hydrants (2 sec hold at the top)
6 x 4 sec KB Bottom of Squat Hold
10/side Banded Lateral Walks
10 Banded Back Squats (empty barbell)
No tempo for these squats
AQAP with a partner complete 3 rounds of:
50/40 Cal Assault Bike or 60/50 Cal Row
20 Burpee Bar MUs / Burpee Pull Ups / Burpee Hanging Knee Raises
50 Wall Balls (20/14)
40 T2B / Hanging Knee Raises
Time Cap: 24 mins
Divide reps as desired where one partner works while the other partner rests
After Class
AQAP complete 5 rounds of:
3 Rope Climbs
3 x 25ft HS Walks / 7 Wall Walks
Complete 3 sets of:
10 Barbell bent Over Rows (TX120)
Rest 30 secs
10 DB Supine Triceps Extensions (T30X1)
Rest 90 secs
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