Category: Uncategorized

Warm-up Coach Choice Skill Rope climbs and Pull ups Metcon 5 rounds 20 lunges 10 KB deadlifts- 55 or 70 lb 200 m run 10 pull ups- banded/double the kips, not ring rows

Warm-up Rowing Races Skill Rowing work Metcon 17 AMRAP- Partner up!!- split work evenly 200 meter row 20 jumps over the rower (or parallete to prevent injury) 20 DB front squat 20 lateral jumps over rower (parallete to prevent injury) 20 DB push press

Warm-up Red light green light Skill Jump for distance Lift Sumo Deadlift High Pull Metcon 8 AMRAP 8 SDHP- 15# 8 box jumps 8 squats 1 wall walk

Warm-up 5 AMRAP 10 PVC orbits 10 PVC pass throughs 10 squats 100 m sprint 10 jumping jacks Lift Back squat 4×4 Push press 4×4 Deadlift 4×4

Warm-up Minute 1- 1 burpee, 1 squat, 1 jumping jack, Minute 2- 2 burpee, 2 squat, 2 jumping jack Minute 3- 3 burpees, 3 squats, 3 jumping jack Minute 4- 4 burpees, 4 squats, 4 jumping jacks Minute 5- 5 of each Minute 6- 6 of each Minute 7- 7 of each Minute 8- 8 […]

Warm-up Minute 1- 2 burpees plus 2 squats Minute 2- 4 burpees plus 4 squats Minute 3- 6 burpees plus 6 squats Keep adding reps by 2 until they get to 14 and 14. Then they are done. Lift Front Squat 2×2 10×1 Metcon 5 rounds 5 DB seated presses- challenging weight 2 wall walks […]

Warm-up 0-1 high knees 1-2 jumping jacks 2-3 plank hold shoulder taps 3-4 snake ups 4-5 butt kicks 5-6 broad jumps 6-7 bunny hops 7-8 lateral hops Skill pull up practice Metcon Every 2 minutes for 4 rounds 200 m run and 12 burpees

Warm-up Coach choice Skill rope climbs Metcon 6 rounds 1 rope climb 100 meter run 10 alternating DB snatch 10 elevated push ups 1 minute rest

Warm-up Kid Choice Skill Free time- at end of class…. Lift Press Family Metcon 12 AMRAP- at full speed. Rest only during the transition 10 Jumping jacks (at Ardmore- by brick wall) Bear crawl to boxes (at Wayne about 20 feet) 10 box jumps 10 squats on top of boxes 10 mountain climbers 100 m […]