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GHD
Dynamic Warm-up (No Measure) Inch Worm to hollow body x 25 ft. Rest 20 sec Reverse Bear Crawl x 25 ft. Rest 20 Sec Burpees x 10 Rest 20 Sec Bear Crawl x 25 ft. Rest 20 Sec Jump Squat x 10 Rest 20 Sec Broad Jump x 10 Metcon (AMRAP – Reps) Min 1:...
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Bench Press (5@40% – 5@50% – 5@60%) Metcon (AMRAP – Rounds and Reps) Complete as many rounds as possible in 10 minutes of: 20 dips 15 GHD sit-ups 20 handstand push-ups 15 GHD sit-ups Alternate Version: Complete as many rounds as possible in 10 minutes of: 20 dips 15 weighted sit-ups* 20 handstand push-ups 15...
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Warm-up (No Measure) I, Y, T, W DB Press 2×6 Pushups Pike Pushups Handstand Hold Strict HSPU Kipping Air Squats Jumping Squats Metcon (Time) 5 RFT 10 HSPU 20 GHD/Ab Mat Sit ups 30 Jumping Squats
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Warm-up 10-8-6-4-2-M 5-4-3-2-1-W Bike cal- form groups of three and sprint the rounds. Hang/twist/shrug Hollow/Arch on ground Static Hollow/Arch hanging Dynamic Hollow/Arch Beat swings – 2 sets. Second higher than the first. Pull-ups – kipping 2 sets Pull-ups- butterfly 2 sets Chest to bar mechanics. Metcon prep: Talk rotation for classes bigger than 5. Burpee...
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Warm-up Banded finger curls Straight arm pull-down Low banded row Metcon Prep: DB Snatch from hip then floor Sit-up/GHD Sit-up Chin-up hold scaling Bent Over Row (5×10) *These should be very strained. Metcon (AMRAP – Reps) KB/DB snatch x10 Sit-up/GHD sit-ups x15 Acquire 30s chin-up hold AMRAP 20 *Core and grip will be aggressively taxed....
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Warm-up Wall sits Dead bugs Banded lateral walks Banded squats Back squat prep 1/4 1/2 Full Metcon prep Strict pull-up demo and scaling GHD demo and trial Pause Back Squat (3×3 Across) *Keep weights across. Increase weight from last week. **Slow tempo in decent. 3-5s ***The pause is a big variable that will effect the...
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Warm-up 400m Run Touch your toes/reach to the sky Inch worm (stationary) Air Squats Metcon Prep: DB Snatch Demo HS Demo- Practice 3-5m GHD Demo – Bend & Snap Thruster Prep: Front squat Push Press Thruster 3.2.1.Go! Metcon (AMRAP – Reps) 1m on/1m off DB/KB Snatch x5 Handstand walk/hold x4 Sit-ups/GHD Sit-ups x3 Thrusters x2...
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Warm-up CS: Activation before Class Starts Walking hamstring sweeps Walking quad stretch Duck walk Slalom jumps Push Press Prep: Press Dip/Drive Pause Push-Press Push Press Metcon Prep: GHD Demo Partner Back to Back Demo/trial Pull-up *Hollow/Arch Dynamic **Half Pull-ups ***Pull-ups Lateral Jumps Demo Devil Press Demo/Trials Push Press (1-1-1-1-1+) Metcon (AMRAP – Reps) Amrap 4×5...
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Warm-up Row 500m Straddle Stretch R/L/Middle High Steps x20 Forward/Backward Banded March 1m Forward/Backward Single Leg GoodMorning Jump x5 each leg Front Squat prep: Air Squat Zombie Squat Front Squat GHD Sit-up Lecture and Demo Rehersal x3 Front Squats x3 Sit-ups x3 KBS 2-3 rounds building to weight. Metcon (No Measure) Emom 12 Min 1-...
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Warm-up 25m Heel walk Toe walk High kicks High knees Single leg run r/l PVC work Sumo deadlift x10 SDHP x10 High hang P.clean x10 Hang P. Clean x10 Quality control: Push-ups Chest holds x5 sec x5 Push-ups x5 Ghd sit-up demo 1 min of trial.   Metcon (Time) Run 1 mile X25 SDHP X25...
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