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Platinum WOD, June 1, 2022

Platinum WOD, June 1, 2022

PL 6.1.22 HAPPY BIRTHDAY SHARON!!!! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 15 mins: 10 Crossovers (L+R = 1) Step Up Left + Step Up Right + Squat = 1 (Perform 10) 10 Jumping Jacks TABATA Plank 20 secs of work, 10 secs of rest for 8 rounds. Use an […]

Daily Workout WOD, June 1, 2022

6.1.22 Metcon 1 min PVC Pass Throughs 1 min Prone Snow Angels Then for 8 mins cycle through: 1 min Row / Assault Bike 10 Shoulder Activations 10 Hang Muscle Cleans 10 Clean Grip Romanian Deadlifts 10 Jump Squats Power Clean (Weight) EMOM x 10 mins: 1-3: 3 Power Cleans – tempo down at 65-70% […]

Daily Workout WOD, May 31, 2022

5.31.22 Metcon EMOM x 9 mins: 1. 40 secs Banded Dead-Bug 2. 40 secs Banded Pull Apart 3. 40 secs of chosen Cardio Metcon Every 4 min x 20 mins: 15 T2B / Knees to Elbows / Hanging Knee Raises 15 Box Jumps (24/20) 20/15 Calorie Assault Bike – 25/20 Calorie Row Bench Press (Weight) […]

Daily Workout WOD, May 30, 2022

5.30.22 Metcon 200m Run 1 min/side Couch Stretch 1 min/side Standing Split Squats (5sec hold at the bottom) 1 min/side Lateral Step Ups 1 min Banded Walk Back Squat (Weight) Complete 5 sets of: 3 reps (T22X1) at 70-75-80-85-85% of 1RM Then 1 set for Max Reps at 85% of 1RM with NO TEMPO! 2022 […]

Platinum WOD, May 30, 2022

PL 5.30.22 Today we are going to use a few upbeat songs to complete your At Home Workout. Bring up the songs on your phone/tablet/smart tv and perform the designated movements for the duration of the song. I will send the links to the WhatsApp group as well. Enjoy! And send me some videos of […]

Daily Workout WOD, May 29, 2022

5.29.22 Tony Lopez (AMRAP – Rounds and Reps) Partner AMRAP x 36 mins: 5 HSPU’s 25 Alternating DB Snatches (50/35) 20 Deadlifts (225/155) 21 Calorie Row Divide reps as desired

Daily Workout WOD, May 26, 2022

5.26.22 Metcon 1 min Row 1 min Walk on Heels 1 min Walk on Toes 1 min Heels Heels Toes Toes 1 min Standing Hops 1 min Slow Singles (jump rope) 1 min Fast Singles (jump rope) 1 min Jump Rope of your choice! Metcon (Time) AQAP complete: 1000-800-600-400-200m Row 100-80-60-40-20 DUs / Singles 33-27-21-15-9-3 […]

Platinum WOD, May 25, 2022

PL 5.25.22 Row-Pa-Dope Complete 2 rounds of the following working for 45 secs and 15 secs transition: Row for Calories Jump Rope Row for Calories Rope Lay 2 Stands Row for Calories Battle Ropes Row for Calories Ring Rows Row for Calories Sled Push (50 ft lengths) Rest for 2 mins between rounds

Daily Workout WOD, May 25, 2022

5.25.22 Metcon 400m Run Then complete: 1 min Dead Bugs 1 min Down Ups 1 min OH Plate Reverse Lunges 1 min 1 Hanging Knee Raise + 2 Lunges + 3 Burpees Metcon (5 Rounds for reps) Complete 5 sets of AMRAP x 3 mins of: 20 T2B / Hanging Knee Raises / V-Ups 10/side […]

Daily Workout WOD, May 24, 2022

5/24/22 Metcon 200m Run 90 secs/side Couch Stretch Then for 8 mins cycle through: 5 Inchworms 6 Banded Reverse Flys (3 sec hold) 6 Banded Y’s (3 sec hold) 8/side Banded Single Leg Deadlifts Row with band attached to post 8 Snatch Grip Romanian Deadlifts 8 Hang Muscle Snatches 8 Down Ups Paused Power Snatch […]

Archives Previous WODs
9.21.22
Metcon
For 5 mins cycle through:
5 Inchworms
5/side Body Weight Split Squats
15 PVC Good Mornings

Then complete 2 sets of:
8/side Bodyweight Rear Foot Elevated Split Squats
8/side Side Plank Banded Clam
8/side Banded Row Single Leg Deadlifts
Metcon
In 15 mins complete 3 sets of:
12 Romanian Deadlifts to below knees - down in 3 secs
10/side DB Rear Foot Elevated Split Squats
Rest 2 mins
Stop just below the knees and keep all tension in the hamstrings and glutes.
On the Split Squats, we want a tight stance, position your front foot so that your tibialis (shin) is vertical to the floor.
Metcon (Time)
AQAP complete 5 rounds of:
20/15 - 12/8 Cal Assault Bike or 25/20 - 20/15 Cal Row
16 KB Swings (53/35 - 35-25)
16 Overhead Plated Lunges (45/25) / Bodyweight Lunges
16 Hand Release Push Ups

Time Cap: 20 mins

Try to maintain a steady pace until the end.
Metcon
IN CLASS MOBILITY
In the time remaining complete:
2 mins/side Piriformis Stretch on post
Metcon
Optional Extra Work

Complete 3 sets of:
8/side Alternating DB Incline Bench Press
8/side Alternating DB Incline Bent Over Row

Complete 3 sets of:
30 secs/side Half Kneeling Bottom Up KB hold
12/side Powell Raise
12/side Incline Bench Single Arm Prone Trap Raise

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