PL 8.1.22 Coach Led Warm Up Metcon (Time) AQAP complete: 4 min Row 30 Push Ups, Shoulder Tap, Shoulder Tap 3 min Row 20 Lunge, Lunge, Squats 2 min Row 10 Jumping Jack, High Knee, High Knee 4 min Row Cool Down Stretch
PL 8.1.22 Coach Led Warm Up Metcon (Time) AQAP complete: 4 min Row 30 Push Ups, Shoulder Tap, Shoulder Tap 3 min Row 20 Lunge, Lunge, Squats 2 min Row 10 Jumping Jack, High Knee, High Knee 4 min Row Cool Down Stretch
8.1.22 Metcon Hip & knee external rotation on bench 90sec/side 200m run 40 DUs / 8- Singles 90 secs/side Bench T-Spine Stretch 1 min/side High Box Step Ups 1 min Overhead Plate Reverse Lunges 1 min Empty Barbell Front or Back Squat 1 min Empty Barbell Squat Cleans Clean (Weight) EMOM x 12 mins: 1-4: […]
CFC 7.30.22 Garage Fight (3 Rounds for reps) Complete 3 rounds for total reps with 1 min at each station of: Single DB Thrusters (35/20) Single DB Hang Snatches (35/20) Jumping Lunges Single DB Hang Clean & Jerks (35/20) Burpees over DB Rest Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 100m […]
PL 7.27.22 Don’t forget to wear your CUP MATCH colors! 200m Run Warm Up Metcon (AMRAP – Rounds) Team AMRAP x 15 mins: 20 Crossovers 15 Squats 10 Push Ups 5 Jumping Jacks 100ft Shuttle Walk/Run Athletes will work through the movements as listed. When they complete the 100ft Walk/Run they will call out the […]
7.27.22 CUP MATCH EVE! The last class of the day will be the 12pm wod! Metcon 200m Run Then complete 3 sets of: 8/side Single Arm DB Half Get Ups 8 Inchworms 30 sec HS Hold 8 Ring Rows (T2120) 8 Shoulder Activations Metcon EMOM x 8 mins: 1. 6-8 Strict HSPUs / DB Pike […]
7.26.22 Metcon 1 min Assault Bike or Row 1 min/side Bent Over Lat Stretch 1 min Banded Reverse Fly to Y’s 1 min Behind the neck PVC Prone Press Up (lying on the floor, on your chest, behind neck press with the PVC not touching your head) 1 min Seated PVC Prone Press Up 1 […]
PL 7.25.22 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: 10/side Crossovers 10 DB Thrusters 10/side DB Reverse Lunges 100m Walk Cool Down Stretch
7.25.22 Metcon 200m Run Then for 8 mins cycle through: 30 Single Under Jump Rope 8 Down Ups 8 Air Squats 4/side DB Lateral Lunges 4/side Single Leg Squat with bench 8 DB Goblet Squats Back Squat (10-8-8-6-6 at about 55-60-65-70-75% of 1RM) Hold for 3 secs at the bottom of each rep Warm up […]
Beach Workout 9:30am start at Turtle Bay in St. Davids!
BB 7.30.22 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 1 Prone Swimmer Hover 1 Hip CAR each leg High-Hang Snatch (Weight) EMOM x 20 mins: 1-7: 3 High Hang Snatches at n more than 70% 8-14: 2 High Hang Snatches at no more than 80% 15-20: 1 High Hang Snatch […]
200m Run
90 secs/side Pec Stretch
Then complete 2 sets of:
10/side Banded External Rotations (elbows at side)
10/side Banded External Rotations (elbows high)
EMOM x 9 mins:
1. 45 sec HS Hold / Box HS Hold
2. 3/side DB Turkish Get Ups
3. Rest
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
6/side Single DB OH Lunges (challenge yourself with a heavy weight you can handle)
2 x 25ft HS Walk / 4 Wall Walks
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 alternating DB Snatches (same weight as above)
200m Run
AMRAP x 8 mins:
8 T2B / Hanging Knee Raises
12 Single DB Alternating Step Ups (same weight as above)
14/10 Cal Row - 10/8 Cal Assault Bike
Complete 5 sets of:
2-3 Legless Rope Climbs / Rope Climbs / 1 min Max Strict Pull Ups
20-30 secs L-Sit on Paralletes
Rest 90 secs
Complete 3 sets of:
10/side Incline Bench Alternating DB Bent Over Row
Rest 30 secs
45 sec Plate Pinch Carry
Rest 2 mins
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