Metcon (AMRAP – Reps) In Partners Head 2 Head. Run 400m Toes 2 Bar rest 2 min Run 400m Max Box Jumps 24″/20″ Rest 2 min Run 400m Max Deadball Cleans 100lbs/60lbs [120/80] Rest 2min Run 400m Max Burpees Your score is the total number of reps. One partner runs the other partner is completing…
Metcon Metcon (Time) For Time; 15-12-9-6-3 reps of Hang Power Clean (45/30) Pushup Hang Power Snatch (45/30) Pull ups
Warm-up As many times through in 10minutes 20 single leg swings 10 cossack squats 10 russion KB swings 10 curtsy squats 5 walkouts 5 rollovers Strength Bulgarian split squat (5 x 10 (10each leg)) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee…
Warm-up 3 rounds or 12minutes For Form 200m run (together) 10m walking lunge forward (together) 20 Syncro Sit Ups 10 Half kneeling SA DB press (left) 10 Half kneeling SA DB press (Right) 10 Windmills (weighted or unweighted) Conditioning Metcon (Time) [Metcon] For Time – Partner WOD 600m Run 30 Syncro S/A DB Devil’s Press…
Warm-up 2 Parts A) – {5 Minutes} As many rounds For form 2 clean Pulls 2 Hang clean 2 Squat Cleans 2 Split jerk 2 OH Lunge B) – {5 Minutes} warm up row Strength Clean and Jerk (Spend 15-20min to find a heavy double) 3, 3, 3, 2, 2, 2, 2 Metcon Metcon (AMRAP…
Warm-up As many rounds through for form in 10 mins: 10m Bear Crawl 10m Quadruped Crawl 20 Calf Pumps 10 Kang Squats 10 Leg swings/side Metcon (2 Rounds for time) In Partners: 0:00 – 10:00 Complete as fast as possible 200 Double unders 100 Wall Balls 100 DB Snatch 10:00 – 8:00 Complete as fast…
Today is a great day to come and test your long distance rowing out! Don’t be afraid of coming to a day like this. You’ll feel better when you have accomplished it! Warm-up Coaches choice dynamic warmup then straight into the row! 5k Row (Time) Max Effort 5k Row Yeah… you guessed it! 5KM Row…
Warm-up 2 rounds: :45 on and :15 change-over DB Bent over Rows S/L Box Eccentric Lowers (L) S/L Box Eccentric Lowers (R) Cobra into a downdog Goodmorning into a broad jump Metcon (5 Rounds for time) Every Minute on the 4 minutes for 20minutes: 15/12 Cal Assault Bike 12 Toes 2 Bar 15 Box Jumps…
Warm-up 2 rounds through: 10 x shoulder tap each side into a pushup 20 x leg swings/side 10 x narrow squats + 10 x sumo squats 10 x Frontal Raise + 10 x lateral raise/s DB Bench Press (7 – 7 – 7 – 7 – 7) Hold same weight across all sets. DB accumulative…
Warm-up As many rounds through as a group in 9 mins of: 10 L-Sit Passovers/:20 L-Sit/Tuck 20 Shoulder Dislocates (band) 20 Banded Rows 10m Calf Raises + 10 min of zig-zag hops 10 Cossack Squats Metcon (Time) For Time: Run 400m 60 Pull Ups 60m Walking Lunge (Chest Carry) 100/60lbs Run 800 40 Pull Ups…
