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Squat
Front Squat (5@45% – 5@55% – 5@65% – 5@75% – 5@85%) Metcon (Time) 4 Rounds for Time: 400m Run 50 air squat
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Front Squat (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Elbows up” – “Knees Out” – “Tall torso” (Upright torso) Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc pipe or...
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Handstand Walk (10 Min ) Metcon (Time) For time: 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats rest 1 min 50 ft. handstand walk/bear crawl rest 1 min 50 air squats
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Bench Press (3@70% – 3@80% – 3+@90%) *Utilize heaviest recorded bench press from 12/23/2020. Take 90% of that number. The percentages for each set will be based off the 90%. Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 Push-Ups 50 Air Squats
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Metcon (Time) For Time: 30-20-10 Cal Row KB Swing Goblet Squat *use same kettlebell for kb swing and goblet squat. Hang Power Clean (3-3-3-3-3) *Utilize same weight across
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Back Squat (3-3-3-3-3) New Tempo: 30X1 3 Seconds down 0 Seconds in the bottom X: Explode out of bottom 1 second at the top *Work up to a heavy 3 for the day. The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat...
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Warm-up Pull-ups (5-5-5-5-5) Perform these as strict as possible. If need be, utilize a scaled variation that will give the same stimulus. Metcon (Time) Pre-WOD:” Take a top down approach to warming up the clean. Select a bar or PVC pipe. Start with a muscle clean from the high hang (Hip pocket; Shoulders directly over...
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Warm-up 0-5:00 Briefing 5:00-30:00 Foam Roll Scorpion Laying Rainbow 90/90 Hold Crab Toe Touch Pull-up warmup Push-up technique Air Squats demo 3 Rounds 3-6-9 Pullups Pushups Air squats Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
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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 (3-3-3-3-3) Increase weight every round Establish 3RM Metcon (AMRAP – Rounds and Reps) Push Press Demo 12 AMRAP 20 Push Presses 75/55 30 Air Squats
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Warm-up 400m run 100ft walking lunge ring rows/pull-ups x10 Metcon Prep: Pull-unders High hang power clean Hang power clean power clean 1-2 sets to establish metcon weight. Flow and movement talk 3.2.1.Go! Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m Run *The squats...
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