Warm-up As many rounds through for form in 9 mins: 7 Hang Muscle Snatch 7 Overhead Squats 7 Pushups 7 Behind neck press 7 Cobra through to a downward dog Snatch Complex (6-6-6-6-6-6-6) Perform the following complex for 7 sets for max weight: 1 Snatch Grip Deadlift 1 Power Snatch 1 Squat Snatch 3 Overhead…
Metcon (Time) For Time: 50 Burpees 2km Run 200 Double Unders 2km Row [Comp Optional] 25 Burpee Bar MU 300 Double Unders 6km Bike
Warm-up 1 round through of the following: 10 Rollovers 20 Glute bridge hip thrusts 10 Unweighted windshield wipers 10 active kips 20 Shoulder circles each way [Allow up to 10 mins] Metcon (4 Rounds for time) Every 5 mins for 20 mins complete: 25 Wallballs (9/6) 25 DB Deadlifts (22.5/15) 15 Pullups 15 Box Jumps…
Warm-up Perform 2 rounds through for form: 10 Russian KB Swing 18 Russian twists 18 Fractional plate wrist round the worlds 10m DB Death March 16 scorpions on your front Metcon (6 Rounds for reps) 3 rounds for reps – As many reps as possible in 3 mins: 18 KB Swings (24/16kg) 24 Situps Max…
Warm-up As many rounds through for form in 7 mins – 10 x barbell upright row :20 Handstand or pike hold 10 x shoulder taps :20 Jumping Squats [10 mins for setups and warmup] Strict Press (6-5-4-3-2-1) Ring Rows (MAX REPS) Every second set of strict press you will attempt a max set of ring…
Metcon (Time) 4 rounds for time with a partner:Reps are split except run32 Front Squats (60/40kg)16 Syncro bar facing burpees32 Goblet Lunges (24/16kg)300m RunStandards burpee – can jump over at different times but must be at the bottom of the burpee at same time. You may step over the barbell if need be.[30 min time…
Warm-up 2 Rounds: :45 work and :15 rest Cossack Squat Tall Kneeling DB Alternating Press Reverse Lunges DB Reverse Flies Russian Twist Metcon (2 Rounds for reps) As many reps as possible in 7 mins: 3 DBL DB Snatch (15/10kg) 3 Pullups 6 DBL DB Snatch 6 Pullups 9 DBL DB Snatch 9 Pullups So…
Warm-up Grabbing a moderate weighted KB, perform 3 rounds through for form: 2 Turkish Getups (Left) 10 Goodmornings 2 Turkish Getups (Right) 10m Lunge into hitler 20 Scorpions laying on your back [10 mins max] Metcon (Time) For TIME Buy in: 50/30 Cal Bike Then complete 3 rounds: 12 Burpee bar touch 18 KB Swing…
Warm-up As a group complete the following warmup for 2 rounds through:5 Muscle Cleans10 Deadlifts15 Prone Hip Thrusts20 Shoulder Taps[10 mins allocated] The Chief (AMRAP – Rounds) Max rounds in 3 minutes of:3 Power Cleans, 135#/95#6 Push-ups9 SquatsRest 1-minute.Repeat for a total of 5 cycles Official weights convert to 61/43kg[Chief requires 19 mins] Mobility…
