Category: Uncategorized

Metcon 25 AMRAP 10 Deadlift 20 Mountain climbers 10 Curl to press 200 m row 10 pull ups 20 cal bike 10 bent over row 200 m run

Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out Partner up! one partner must hold the ball at all times!5 rounds 20 jumping jacks 20 med ball squats 20 snake ups 20 lunges 20 deadlifts

Warm-up 5min EMOM 1 Burpee 2 Squats 3 Push Ups 4 Sit Ups Conditioning 20min AMRAP 10 DB High Pulls 10 DB Deadlifts – 50′ Low & Slow Shuffle – 10 DB Press 10 DB Front Squat – 50′ Low & Slow Shuffle – 10 DB Push Ups 10 Split Lunges (5L,5R) – 50′ Low […]

Warm-up Partner up me vs. you:40 as many cals on bike :20 transition :40 as many cals on bike :20 transition repeat for 5 rounds Lift Back Squat 2×2- moderate weight 10×1 one rep heavy Metcon 5 Rounds me vs. you partner up with like lifting ability 5 deadlift 7 cleans 9 back squat

Warm-up Coach choice- fun game! Skill Box jump for height Lift Back Squat Metcon Work-out partner up1 minute

Warm-up 4 Rounds 30s 80% Max HR Assault Bike 30s Sit in bottom of squat 30s Plank Conditioning 6min AMRAP 8cal Assault Bike 10 DB Suitecase Deadlifts, Left 10 DB Suitecase Deadlifts, Right – 1min Rest – 6min AMRAP 10 Elevated DB Split Squats, Left 10 Elevated DB Split Squats, Right – 1min Rest –

Warm-up Partner up me vs you :40 to get as many meters as possible :20 transition rowers :40 to get as many meters as possible :20 transition repeat for 5 rounds each Skill Pull ups Lift Baseline 500 m row 40 squats 30 sit ups 20 push ups 10 pull ups

Warm-up Tabata use a #25 plate 0-1 jump on plate 1-2 1 foot on, 1 foot off 2-3 jump over 3-4 lateral jump over 4-5 hopscotch- wide off, feet together on x2

Warm-up 5min AMRAP 5 Inchworms 10 KB RDL 10 Lunges (L+R=2) 10 Squats 100m Shuttle Sprint Shuttle sprints, cones set 10m apart Conditioning 4min AMRAP 10 DB Step Ups (L+R=2) 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 DB Floor Press 5 DB Squat Thrusts – 1min Rest – 4min AMRAP 10 […]