Tag

KBS
Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here
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Warm-up 0-5:00 Briefing 5:00-20:00 Wrist Mobility Split Squat Good Mornings 2×10/10 Marching Hip Bridges x20 90/90 Hold 2 minutes per side Elbow Rotations x20 Front Squat (5-5-3-3-1-1-1) Establish 1RM Metcon (Time) KB Demo Burpee Demo 21-15-9 KBS Burpees Situps
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Warm-up 0-5:00 Briefing 5:00-20:00 Laying Rainbow Side Bends Windmill Bottoms Up Press Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) 15 minutes to warmup and establish working weighted complete 5 rounds. All 5 rounds with the same weight Metcon (3 Rounds for reps) KB Movement Demo Tabata RKBS Single arm RKBS KB Snatchs 8 rds...
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Warm-up 0-5:00 Briefing 5:00-15:00 Kneeling T Spine Rotations Against Wall x10/10 Both Directions Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (3-3-3-3-3) Increase every round Pause at catch for 2 seconds Metcon (AMRAP – Rounds and Reps) 25:00-45:00 HSPU Demo 10 AMRAP 5 HSPU 7...
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Warm-up 0-5:00 Briefing 5:00-30:00 Hip Flexor Knee Lifts 2×15 Kneeling Leg Kickouts Knee Lockouts 2×20 Banded Hamstring Curl Situps x20 KB Romanian Deadlift x20 KB Swing Demo Metcon (Time) 3 RFT 800m Run 50 KB Swings 50 Situps
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Metcon (Time) 2 RFT 90/70 Cal Row 70 Wall Balls 50 Kettlebell Swings 30 Burpee Box Jump Overs
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Warm-up 0-5:00 Briefing 5:00-30:00 Standing Around the World x20 Banded Elbow Raise 2×10/10 Prone OH Sweep 2×10/10 Banded Good Mornings x20 V Ups x10 Banded Tricep Press Downs x15 Hanging Shrugs x10 KB Swing Demo Pushup Demo Toes to Bar Demo Metcon (Time) 1-2-3-4-5-6-7-8-9-10 KB Swings Pushups Toes to Bar
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Warm-up 0-5:00 Briefing 5:00-20:00 KB Halos x20 KB Windmill x10/10 Bottoms Up Hold x30s Goblet Squat Hold Goblet Squats Kneeling Hip Thrusters x20 Turkish Get Up Demo Turkish Get Up (1-1-1-1-1) Metcon (AMRAP – Reps) 7 AMRAP 7 RKBS R 7 KB Cleans R 7 KB Snatches R 7 RKBS L 7 KB Cleans L...
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Warm-up 0-5:00 Briefing 5:00-15:00 Pvc Press Out 2×10 Prone Snow Angel 2×10 Prone PVC Press 2×15 Push Jerk Demo 15:00-25:00 Push Jerk (5-5-5-5-5) Increase every round Pause at catch for 2 seconds Death by Kettlebell Swing (AMRAP – Reps) Begin at 5 Add one rep every minute
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Warm-up 0-5:00 Briefing 5:00-25:00 Kneeling T Spine Drills Halos Goblet Squats Knee Hops Movement Demo Filthy Fifty (Time) For Time: 50 Box jumps, 24″ 50 Jumping pull-ups 50 Kettlebell swings, 1 pood 50 steps Walking Lunge 50 Knees to elbows 50 Push press, 45# 50 Back extensions 50 Wall ball shots, 20# 50 Burpees 50...
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Workout of the Day

CrossFit

  • CrossFit WOD 10/23/20

    Warm-up
    0-5:00

    Briefing

    5:00-15:00

    Kneeling T Spine Rotations Against Wall x10/10 Both Directions

    Pvc Press Out 2×10

    Prone Snow Angel 2×10

    Prone PVC Press 2×15

    Shoulder Press Demo

    15:00-25:00
    Shoulder Press (10-10-10)
    Metcon (AMRAP – Rounds and Reps)
    10 AMRAP

    10 Toes to Bar

    20 Alternating DB Snatches

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