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
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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