Cardio CrossFit – Sat, Apr 1 Metcon (Distance) Partner AMRAP x 8 mins: 200m Run Partners alternate after completed runs Rest 2 Minutes Metcon (AMRAP – Rounds and Reps) Partner AMRAP x 8 mins: 10 Squats 10 Push Ups 10 Sit Ups Partners Alternate after completed rounds Rest 2 Minutes Metcon (AMRAP – Rounds and […]
Daily Workout – Fri, Mar 31 Metcon 200m Run 1 min/side Hip & Knee External Rotation on box 1 min/side Banded Ankle Stretch Then complete 3 sets of: 6/side OH Plate Reverse Lunges 10 banded Hip Thrusts 10 Barbell Back Squats Back Squat (Every 2 mins x 12 mins (6 rds): 5 Back Squats at […]
Daily Workout – Thu, Mar 30 Metcon Dynamic Stretches back and forth through 25ft: High Knees Heel Flicks Latera Shuffles Walking Quad Stretches Walking Hamstring Stretches Lunge and Rotations High Skips (x2) Then complete 1 min each of: Shuttle Runs Down Ups 1 DB Hang Clean + 1 DB Front Squats + 1 DB Push […]
Barbell Club – Thu, Mar 30 Mobility and Barbell Warm Up Metcon Complete 3 rounds for quality of: 1 Prone Swimmer Hover 1 Hip CAR each leg High-Hang Snatch (EMOM x 20 mins: Mins 1-7: 3 High Hang Snatches at no more than 70% your of 1RM Mins 8-14: 2 High Hang Snatches at no […]
PL AHW 4.8.22 Metcon Mixed TABATA: Jumping Jacks Speed Skater Touches High Knees Arm Openers Metcon (AMRAP – Rounds and Reps) AMRAP x 20 mins: 10 Push Ups 20 Squats 10 Push Ups 20 Step Ups 10 Push Ups 20 Single Arm Suitcase Deadlifts 10 Push Ups 200m Walk Cool Down Stretch
Daily Workout – Wed, Mar 29 Metcon 200m Run 90 secs/side Overhead Banded Stretch Then complete 2-3 sets of: 10 Banded Reverse Fly 10 Banded Pull and Rotate 3 Wall Walks 20 Wall Facing Shoulder Taps Metcon In 14 mins complete the following for quality: 5-4-3-2-1 Weighted Strict Pull Ups / Banded Strict Pull Ups […]
Daily Workout – Tue, Mar 28 Metcon For 8 mins cycle through: 8 x 25ft Shuttle Runs 32 Standing Hops 8/side Skater Jumps 8 Shoulder Activations 8 Ring Rows 16 Mountain Climbers Metcon EMOM x 24 mins: 1. 40 secs Assault Bike or Row 2. 40 secs Burpee to a 6″ target 3. 40 secs […]
PL AHW 4.6.22 200m Run Warm Up Metcon (Time) AQAP complete 3 rounds of: 10 Push Ups 10 Squats 10 Crossovers (L+R=1) Metcon (Time) AQAP Complete: 30-20-10 Mountain Climbers (total) Jumping Jacks Step Ups (total) Complete 200m walk after each round. For Mountain Climbers place hands on kitchen counter, stay at the top of your […]
Daily Workout – Mon, Mar 27 Metcon 2 min Shuttle Run 1 min/side Hip & Knee Thoracic External Rotations 1 min Spiderman Lunges 1 min Bent over to Bottom Squat 1 min Banded Hip Thrusts 1 min Banded Goblet Squats (T33X1) 1 min Banded Pull Apart 1 min Barbell Strict Press 1 min Barbell Push […]
Cardio CrossFit – Sat, Mar 25 Three’s Company (Time) In teams of 3, compete the following AQAP: 6000m Run (Teammate 1 completes 200m run, teammate 2 works through the listed movements, teammate 3 rests. Teammates move from run to movements, movements to rest, rest to run until 6000m is complete.) AQAP complete 10 rounds of: […]
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