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Sit-Up
Metcon (AMRAP – Rounds and Reps) AMRAP 25 25 cal row 25ft. kb/db oh walking lunge (right arm) 25 sit-ups 25ft. kb/db oh walking lunge (left arm) *Choose appropriate weight for overhead walking lunge. Something you can maintain stability throughout the lunge
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Front Squat 5@75% 3@85% 1+@95% Metcon (AMRAP – Rounds and Reps) 10 AMRAP 20 Situps 10 Burpees
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Warm-up (No Measure) Complete 1-2 sets: Prone scorpion x 5/each way Deadbug x 5/each way Kb single leg deadlift x5/each leg Box step up x5/each leg Broad jump x 5 Iron mikes x 5/each way V-ups x 5 Box jump x 5 Metcon (Time) 3RFT: 50 ft lunge 25 box jumps 50 ft lunge 25...
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Warm-up (No Measure) complete 2 sets: single-under x 50 rest pause air squat x 8 rest bottoms up kb press x 5L/5R rest straight leg sit-up x 8 Unbroken Double-unders (AMRAP – Reps) Utilize 10 minutes of class to over drills, progressions, practice, and then perform 1 max effort attempt at as many unbroken double-unders...
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Warm-up (No Measure) Warm-up General Warm-Up: 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 (Time) For time:...
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Warm-up (No Measure) General Warm-Up: Complete 2 Rounds: Single-Unders x 30 Sec Rest 15 Ring Row x 8 Double-Unders x 30 Sec Rest 15 Hand-Release Push-up x 8 Strict pull-ups/Ring Dips (AMRAP – Reps) 3 Strict pull-ups 3 Ring dips AMRAP 5 Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up Roll Out: Take some time to address any areas of concern yesterday’s workout may have flared up. Assuming you reached the intended level of intensity in yesterday’s workout, odds are you have something screaming at you, give it some TLC. Those of you that are not sore, go through the motion and make good...
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Metcon (Time) 300 Situps 200/180 Cal Row 100 Burpee Pullups Can break up however you want to
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Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill 30:30 Scorpion Laying Rainbow 90/90 Hold Kneeling T-spine V Ups DB C&J Demo Toes to Bar Demo Box Jumps Pushups Situps Metcon (2 Rounds for reps) 10 AMRAP 10/8 Cal Row 5/5 DB Hang Clean and Jerk 50/35 10 Toes to Bar 5 min Rest 10 AMRAP 10 Box...
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