Warm-up (No Measure) Complete 2 Rounds: Banded Hip-Bridge (2 Sec. Pause) x 8 Rest 20 sec Seated Box Jump x 8 Rest 20 sec Knees over hips x 8 (2 Sec. Hold) x 8 Rest 20 sec Ring Rows x 8 (Tempo: 3111) Power Snatch + Overhead Squat (1-1-1-1-1) Build to a heavy single. Metcon...Continue Reading
Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after...Continue Reading
Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box JumpsContinue Reading
Warm-up (No Measure) Banded Side Steps x 20 Banded Forward Walk x 20 Banded Backward Walk x 20 Banded Hip Bridges x 8 (2 second pause at the opening of the hip) Banded Single Leg Hip Bridge x 8/each leg Complete 2 sets: 8 Banded Pull Throughs Rest 15 seconds 12 Lunges, alt. (6L/6R) Rest...Continue Reading
Warm-up Work/Rest: 30sec/30sec Mountain climbers Hollow Body Hold Bear Crawl Superman Hold Complete 2 Sets Gymnastics Toes-to-bar/Handstand Push-up 15 minutes to work on one or both The goal here is to establish and prep these movements (or other scaled variant) prior to starting the Metcon. Select the degree to which you will perform either movement...Continue Reading
Warm-up 30s Knee tucks Burpees Air Squats Leg lifts Burpees Push-press Front Squat Toes to Bar Burpees Thruster Fried Turkey (AMRAP – Rounds and Reps) x9 toes to bar x7 burpees x5 thrusters Amrap 30 *Keep the weight on the bar light and easily movable. **Ensure your toes to bar ROM allows for unbroken sets...Continue Reading
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...Continue Reading
Warm-up 0-5:00 Briefing 5:00-30:00 Banded Single Leg Toe Touch Banded Reverse Lunges KB Romanian Deadlift KB Halos KB Swing MB Thruster Wall Balls Box Jump Overs Toes to Bar Warmup Metcon (5 Rounds for reps) 5 Rounds 30s work/30s rest min 1: KBS min 2: Wall Balls min 3: Box Jump Overs min 4: Toes...Continue Reading
Warm-up 0-5:00 Briefing 5:00-30:00 Pick Drill Row 30:30 x5 Hollow Rocks Deadbug Leg Raises Banded Lat Pressdowns w/PVC Lat Pressdowns Knee Raises Leg Raises Toes to Bar Burpee Technique Metcon (AMRAP – Rounds and Reps) 20 AMRAP 8 Toes to Bar 10 Burpees 14/12 cal RowContinue Reading
