PL AHW 2.2.22 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Platinum Lock Down (Time) AQAP Complete: 10-8-6-4-2 Push Ups 20-16-12-8-4 Crossovers 4-8-12-16-20 Squats Metcon (Time) AQAP complete: 20 DB Rows 20 Jumping Jacks 20 DB Cleans 20 Jumping Jacks 20 DB Press 20 Jumping Jacks 20 […]
Daily Workout – Wed, Feb 1 Metcon 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) Metcon EMOM x 9 mins: 1. 45 sec HS Hold / Box HS Hold 2. 3/side DB Turkish Get Ups 3. Rest Metcon (AMRAP […]
Daily Workout – Tue, Jan 31 Metcon 200m Run 1 min/side Banded Lat Stretch 1 min/side Front Rack Banded Stretch 30 secs/side Single Leg Jumps 30 sec Standing Jumps 1 min Single Under Jump Rope Technical In 4 mins build up to a heavy 5 rep of: 1 Hip Muscle Clean + 1 Hand Muscle […]
PL AHW 1.31.22 Please check your email for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 2 rounds of : 21 Squats 21 Curl & Presses 21 Scissor / Flutter Kicks (L+R=1) 21 DB Bent Over Rows 21 DB Thrusters 400m Walk […]
Daily Workout – Mon, Jan 30 Metcon 200m Run 90 secs/side Couch Stretch Then in 8 mins complete 2-3 sets of: 5/side High Box Step Ups (down in 5 secs) 5/side DB Lateral Lunges (down in 5 secs) 5 DB Goblet Squats (down in 5 secs – hold for 5 secs at the bottom) 5 […]
Cardio CrossFit – Sat, Jan 28 Metcon (Time) AQAP with a partner complete 3 rounds each of: 250m Row 200m Run Time Cap: 10 mins One partner rows while the other runs. Switch when both are finished. Each partner completes 3 rows and 3 runs. Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 30 […]
PL AHW 1.28.22 Please check your emal for the invite to our 10:15am Zoom Workout! Coach Led Warm Up Metcon (Time) AQAP Complete: 30 DB Thrusters 30 Renegade Rows 200m Double DB Farmer’s Carry 30 Double DB Swings 30 Step Ups (with DBs if able) 200m Double DB Farmer’s Carry 30 Knee Tucks 30 Jumping […]
Daily Workout – Fri, Jan 27 Metcon 200m Run Then for 8 mins cycle through: 5 Inchworms 8/side RNT Prisoner Split Squats 5/side Alternating Single Leg V-Ups 8 Ring Rows 16 Banded Pull Apart Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 10 DB Front Rack Lunges (50/35 – 35/25 – 25/15) 10 […]
Daily Workout – Thu, Jan 26 Metcon 200m Run 1 min/side Half Kneeling Thoracic Rotations on wall Then for 8 mins cycle through: 10 Prone WTY Stretches 6/side Single Arm DB Half Get Ups 6/side Single Arm OH DB Reverse Lunges 6/side Single Arm DB Snatches 10 Down Ups Metcon (Time) AQAP with a partner […]
PL AHW 1.26.22 Please check your email for the invitation to our 10:15am Zoom Workout! 200m Run Warm Up Platinum Filthy 50 (Time) AQAP complete: 50 Step Ups 50 DB Bent Over Rows 50 Alternating DB Hang Snatches 50 Reverse Lunge Steps 50 Knees Tucks 50 DB Push Presses 50 Crossovers 50 DB Thrusters 50 […]
200m Run
1 min Straddle Stretch
1 min Dead Bug
1 min Banded Hip Thrusts
1 min Med Ball between knees Hip Thrusts
1 min Sumo Inchworms
1 min Sumo Deadlift High Hips
1 min Sumo Deadlift Low Hips
Focus here on the start and set up, NO TOUCH AND GO reps! Also, NO BELTS! Focus on form here and go for more reps at a lighter weight if needed.
AMRAP x 6 mins:
15 Hang Muscle Snatches (75/55) / 15 KB Swings (53/35)
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
AMRAP x 6 mins:
40 DUs / 40 Singles
2 Rope Climbs / 6-12 Pull Ups / 12 Ring Rows
Complete 3 sets of:
30 secs L-Sit Hold on Parallett Bar
30 secs Hollow Hold
30 sec/side Side Plank
Rest 90 secs
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