06 Aug, 2020 CFC 8.6.20 Metcon (Time) AQAP complete: 600m Row 30 DB Front Squats (35/20) 400m Run 25 DB Push Press 200m Row 20 DB Thrusters Time Cap: 10 Mins TABATA Hollow Hold / V-Ups
06 Aug, 2020 CFC 8.6.20 Metcon (Time) AQAP complete: 600m Row 30 DB Front Squats (35/20) 400m Run 25 DB Push Press 200m Row 20 DB Thrusters Time Cap: 10 Mins TABATA Hollow Hold / V-Ups
06 Aug, 2020 8.6.20 Metcon For 8 mins at 80%: 10 Shoulder Activations 10 Med Ball Leg Curls 10 DB Hang Squat Clean to Thrusters (light) 300/250m Row Metcon 10 mins of Skill Work – Kipping Work on Rings or Bar: 1. Hollow Rock (Hollow Hold and Arch Hold) 2. Small Beat Swings 3. Big […]
05 Aug, 2020 CFC 8.5.20 Metcon (Time) AQAP complete: 50 Burpees 100 Push Ups 200 Sit Ups 300 Air Squats (Can partition reps into 10 rounds of 5, 10, 20, 30) Time Cap: 35 mins E5MOM complete 400m Run (start with 400m Run)
05 Aug, 2020 8.5.20 Metcon 90 secs/side Banded Groin Stretch with post Then complete 2 sets of: 8/side Step Down on Box 8/side Side Plank Banded Side Clam 30 sec Banded Squat Hold Back Squat (5 sets of 3 resp at T23X1) Build to your heaviest and perfect 3 for the day Back Squat (EMOM […]
05 Aug, 2020 PL AHW 8.5.20 Please check your email for the invite to our 10:15am Zoom Workout! 200m Run Warm Up Metcon Complete 3 rounds of: 8 Single Arm DB Bent Over Rows (L) 8 Single Arm DB Curls (L) 8 Single Arm DB Shoulder Press (L) 8 Single Arm DB Triceps OH Press […]
04 Aug, 2020 CFC 8.4.20 1K Run (Time) Metcon EMOM x 12 mins: 1. 20 DB Goblet Squats (35/20) 2. 10 Alternating Single Arm Devil’s Press (35/20) 3. 15 Burpees 4. 15 Sit Ups Metcon (Time) AQAP complete: 100 DB Snatch (35/20) Time Cap: 10 mins EMOM complete 5 Push Ups Start with Push Ups […]
04 Aug, 2020 8.4.20 Metcon 200m Warm Up Run Then Complete 2 sets of: 8/side Single Arm DB Push Press 8 Banded Wall Slides 8/side Deadbugs Metcon EMOM x 8 mins: 1. 6-8 Strict Deficit HSPUs / Pike HSPUs 2. 30 sec Strict Ring MUs / Strict Ring Pull Ups /Low Ring Pull Ups Scale […]
03 Aug, 2020 PL AHW 8.3.20 Please check your email for the invite to our 10:15am ZOOM Workout! Coach Led Warm Up Metcon (Time) AQAP complete: 600m Walk 30 Push Ups, Shoulder Tap, Shoulder Tap 400m Walk 20 Lunge, Lunge, Squats 200m Walk 10 Jumping Jack, High Knee, High Knee 600m Walk Cool Down Stretch
03 Aug, 2020 CFC 8.3.20 Metcon (Time) AQAP complete: 800m Run 20 Lunge, Lunge, Squat 400m Run 10 Lunge. Lunge, Squat Time Cap: 10 Mins Metcon (AMRAP – Rounds and Reps) AMRAP x 25 mins of: 50 DUs / 100 Singles 40 Wall Balls (20/14) 30 Box Jump Overs (24/20) 20 Burpees
03 Aug, 2020 8.3.20 Metcon 2 mins Bench T-Spine with PVC Then complete 2 sets of: 10 Banded Slides 10 Banded Reverse Flys 10/side Banded External Rotations Then complete 2 sets building of: 6 Behind the Neck Snatch Grip Push Press (down in 5 secs) 30 sec/side Crossed-Leg Side Plank 30s/side Metcon Technique Work on […]