9.1.22 Metcon 400m Run 90 secs/side Banded Hamstring PNF Stretch Then complete 2 sets of: 8/side Banded External Rotations 8/side Band External Rotations – high elbow 16 Banded Triceps Extensions 16 Banded Good Mornings Deadlift (Weight) In a 12 min window complete 5 sets of: 5 DB Bench Press Rest 1 min 4 Touch and […]
PL 8.31.22 Please check your email for the invite to our 10:15am Zoom workout! Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 10 DB Front Squats 10 DB Presses 10 DB Power Cleans 1 min Row or Assault Bike or 100m Walk Metcon TABATA Leg Lifts Flutter Kicks Scissor […]
8.31.22 Metcon 200m Run Then for 6 mins cycle through: 5/side Single Arm DB Hang Clean 5/side Single Arm DB Push Press 10 Banded Pull Apart 10 PVC Good Mornings 10 KB SDHP Then directly into the technical part… Metcon 5 mins of Technical Work: 3 Pause Power Clean + Split Jerk Complete 3 sets […]
8.30.22 Metcon 200m Run Then for 8 mins cycle through: 12 Banded Reverse Flys 12 Banded Pull Downs 12 DB Renegade Rows 20 sec Hollow Rock 24 Single Jump Ropes Metcon In 5 mins complete: Advanced Option: 10 Small ROM Beat Swings 10 Large ROM Beat Swings Then: 5 Half Kipping on Bar into 3-5 […]
PL 8.29.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) 5 min Up Ladder 2 Alternating Reverse Lunges 2 Push Ups 4 Alternating Reverse Lunges 4 Push Ups 6 Alternating Reverse Lunges 6 Push Ups 8 Alternating Reverse Lunges 8 Push Ups Etc… Metcon EMOM x 9 mins: 1. 5 DB Deadlifts + […]
8.29.22 Metcon 5 min Row or Assault Bike (increase intensity with each minute) Metcon (10 Rounds for reps) Every 2 mins x 20 mins: 45 sec Max Distance on Assault Bike or Row All out push each time Try to keep each effort consistent Back Squat (Weight) Complete: 1 x 6 at 70% of your […]
BB 8.27.22 Mobility and Barbell Warm Up Bear Complex (Build to a heavy 1 rep) Power Clean Front Squat Push Press Back Squat Second Push Press Metcon Complete 3 sets of: 3 Max Height Wall Balls 3 High Box Jumps Metcon Complete 4 sets of: 8 Strict T2B 5 each way KB Shrug Rotations (pick […]
CFC 8.27.22 Angie Meets Annie on the Run! (Time) AQAP complete: 50 DUs / 100 Singles (each) 200m Run (together) 200 Pull Ups / Ring Rows 40 DUs / 80 Singles (each) 200m Run (together) 200 Push Ups 30 DUs / 60 Singles (each) 200m Run (together) 200 Sit Ups 20 DUs / 40 Singles […]
PL 8.26.22 200m Run Warm Up Metcon Every 90 secs x 18 mins (12 rds -6 each)): 1. 5 DB Deficit Push Ups + 5 DB Cleans + 5 DB Squats + 5 DB Push Press 2. 100m Walk TABATA Flutter / Scissor Kicks Cool Down Stretch
8.26.22 Metcon For 3 mins cycle through: 5 Inchworms, 10 Shoulder Taps, 15 Banded Good Mornings Then: 90 secs/side Banded Hamstring Stretch 90s/side 1 min/side Single Leg Romanian Deadlift 1 min Empty Barbell Romanian Deadlift 1 min Narrow Push Ups – down in 5 secs 1 min Slow Eccentric Bench or Bar Dips Deadlift (Weight) […]
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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