Warm-up As many time through for Form – 8 minutes 5 GHD hamstring loads 10 Good Mornings (with a KB) 10m Death march 10m Lunges 20 deadbugs (with a KB) Deadlift (3, 3, 3, 3, 3, 3, 3) *Lift on the minute every 2 minutes. *Must be 3 touch and go reps. All sets should…
Warm-up Coaches Choice dynamic running warm up Metcon (Time) In Partners Run 1.6km 120 Wall balls 160 Double unders Run 800m 160 Double Unders 80 toes 2 Bar then.. 4 x 400m (2 each / tag team style) [Comp Op] use weight vest (optional) 120 toes 2 bar
Warm-up Coaches Choice Generalised Banded Warm Up Focus – shoulder health – joint preparation – ROM Improving Workshop Rings / Rope -Skin the cats then either… Progression to Ring Dips/MU or rope climb progressions Metcon (AMRAP – Rounds) [Skillz/Strength EMOTM] Every minute on the minute for 20minutes Min 1 – 3 Rope Climbs Min 2…
Warm-up Coaches Choice Game [5minutes] then.. In small groups perform as many rounds for form in 9minutes 4 Turkish Get Ups [left] (with a KB) 4 Turkish Get Ups [Right] (with a KB) 7 half kneeling KB Clean, stand to press (left) 7 half kneeling KB Clean, stand to press (Right) 10m Hitlers 10m High…
Warm-up Coaches Choice Stretching Warm up [6min] – Coaches Choice Dynamic movement specific Warm up [8min] Metcon (Time) Partner Wod 4 Rounds For Time 12 DB Thrusters 22.5kg/15kg 15 Toes 2 Bar 18 Push Ups 21 Box Jumps 24″/20″ *one person works at one time, each partner must complete all rounds and reps. [Comp Op]…
Warm-up In groups of 3 2 rounds for form 7 Hamstring loads (On GHD) 7 half kneeling Kb clean, stand to press (left) 7 half kneeling Kb clean, stand to press (Right) 14 Lunges (with a KB) 14 standing upright row (with a KB) Bulgarian split squat (7, 7, 7, 7, 7) 1. Find yourself…
Warm-up Brief [4minutes] – Coaches choice Dynamic general Warm up [6 minutes] Metcon (No Measure) Aerobic Benchmark day Perform 50 Burpees for time Rest 5:00 2km Row for time Rest 5:00 2km Run for time Rest 5:00 200 Double Under’s for time 50 Burpees (Time) Max Effort 50 Burpees 7 Minute Time Cap 2k Row…
Warm-up 2 Rounds for Form 10m Banded Monsta Walk 10m Hitler Walk 10m Banded grab walk (left) 10m Banded grab walk (Right) 10 Jefferson Curls 10 plate flys (fractional) Front Squat (9-7-5-3-3-5-7-9) *pyramid Sets, so as reps go down weight goes up and same on the way back when reps go up, weight goes down….
Warm-up 1 Round through :30 sec Curtsy Squats :30 sec Alt Cossack squats 1:00 lizard pose Left 1:00 lizard pose Right :30 sec band face pulls :30 sec Banded lat flutters (arms by side) 1:00 reverse lunges 1:00 Sumo squats :30 sec banded bear hugs :30 sec victories 10 rollovers Fight Gone Bad (3 Rounds…
Show Day [Public Holiday] 6:30am & 7:30am Classes Only Warm-up Coaches Choice group warm up General dynamic movements. [10 minutes allocated] Metcon In Partners or Ridin Solo Zimmerman (AMRAP – Rounds and Reps) 25-Minute AMRAP of: 11 Chest-To-Bar Pull-ups 2 Deadlifts, 315# 10 Handstand Push-ups In honor of U.S. Marine Corps First Lieutenant James R….
