PL AHW 3.2.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 5 Step Ups 10 Push Ups 15 Knee Tucks 20 Squats Every 4 mins stop where you are an perform 25 Jumping Jacks Start with 25 Jumping Jacks! Cool Down Stretch
PL AHW 3.2.22 Coach Led Warm Up Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 5 Step Ups 10 Push Ups 15 Knee Tucks 20 Squats Every 4 mins stop where you are an perform 25 Jumping Jacks Start with 25 Jumping Jacks! Cool Down Stretch
Daily Workout – Wed, Mar 1 Metcon Complete 3 sets of: 12 Banded Triceps Pull Downs 20-30 sec Hollow Hold 12 Glute Bridge DB Pull Overs 1 min DUs / Singles Bench Press (In 10 mins build to a heavy 8(-2)) Rest 3 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 10 mins: 30 […]
Daily Workout – Tue, Feb 28 Metcon 200m Run 90 secs/side OH Banded Distraction 2 min Hold in Bottom of Squat Then for 7 mins cycle through: 5/side OH Plate Reverse Lunges 10 Plate Ground to OH 10 PVC pipe OH Squat to wall Technical Work Choose between starting from the Hang or from the […]
PL AHW 2.28.22 Coach Led Warm Up Metcon (Time) AQAP complete: Buy In: 400m Walk Then complete 3 rounds of: 20 Squat Jumps 15 Push Ups 10 Knee Tucks 5 Jumping Jacks Cash Out: 400m Walk Time Cap: 15 mins Metcon (Time) AQAP complete: 200m Walk 20 DB Front Squats (35/20) 200m Walk 20 DB […]
Daily Workout – Mon, Feb 27 Metcon 200m Run 1 min/side Hip & Knee External Rotation on Bench or Box 1 min/side Front Foot Elevated Split Squats (hold for 3 secs at bottom) 1 min Banded Lateral Walk 1 min Wall Slides 1 min/side Half Kneeling DB Strict Press 1 min Cross Body Mountain Climbers […]
Cardio CrossFit – Sat, Feb 25 Metcon (Time) AQAP complete: 100 Wall Balls (20/14) Every break complete 40 DUs / 80 Singles. Start with jump rope. Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 20 mins: 20 Push Ups 20 Renegade Rows (35/20) 20 DB Hang Cleans (35/20) 20 DB Push Press (35/20) 200m […]
Platinum – Fri, Feb 24 Coach Led Warm Up CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpees 10 shuttle runs (1 rep = 50 ft) *Add 5 burpees after each round. Cool Down Stretch
Daily Workout – Fri, Feb 24 Metcon 200m Run 1 min/side Banded OH Distraction (in lunge facing away from the rig) 1 min/side PNF Shoulder External Rotation with PVC (contract for 3 secs, rest for 3 secs, and stretch for 3 secs) 1 min/side Wall Forearm Roll (relax your arm across your back, place roller […]
Daily Workout – Thu, Feb 23 Metcon 200m Run 1 min/side Pigeon Pose 1 min Hip 90/90 1 min/side Banded Split Squats 1 min/side RNT Banded Reverse Lunges 1 min Single Leg Med Bal Hip Thrusts Metcon Complete 3 sets of: 6-5-4/side Front Rack Lunges Rest 30 secs 8/side Single Leg Med Ball Hip Thrusts […]
PL AHW 2.23.22 Coach Led Warm Up Metcon (AMRAP – Reps) With a 20 min running clock complete 5 rounds of: 20 DB Presses 20 Step Ups 200m Walk Rest 1 min between rounds Complete as many reps of Knee Tucks as you can in the time remaining Cool Down Stretch
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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