Warm-up 3 Parts A) – {3 Minutes} warm up on your poison B) – {3 Minutes} As many rounds through for Form 6 Supine hamstring walk outs 9 Russian KB Swings heavy 12 curtsy squats C) – {3 Minutes} As many rounds through for Form 6 walk outs 9 sit ups 12 Lunges Conditioning Pick…
Warm-up 4 mins max rounds through: 12 Goblet Squats 12 Russian Twists 12 Bird Dogs THEN 4 mins max rounds through: 12 Half Kneeling DB Press/s 24 Band Pullaparts 12 Ankle/Hip Openers hanging onto a pole Thruster (WARM UP TO A HEAVY 3) – warm up to a heavy 3 thruster in 12-15 mins Marco…
Warm-up As Many Times through for Form – 12minutes *10m Banded Monsta Walk 10m reverse walking lunge While 1 partner is doing that the other partner is Holding a hover *10 Weighted Good mornings 10 KB Windmills While 1 partner is doing that the other partner is Holding a wall sit *10 Alt V-Ups 10…
Warm-up Coaches Choice Running Warm UP Ideas: Skip: Start by skipping for up to 50 meters, gradually increasing the height and range of each skip as you go. Side Step/Shuffle: Step to the side, 10 to 20 meters to the right, then 10 to 20 meters to the left. You can do it walking and…
Warm-up [Flexibility Work] :45sec extended side angle stretch into :45sec triangle stretch then swap sides :45sec extended side angle stretch into :45sec triangle stretchthen… 2:00 Head Stand Practice [Warm Up} As many times through in 10minutes 7 Good Mornings (with or without a KB) 14 Lunges (with or without a KB) 10m Farmers calf raising…
Warm-up Brief – 5minute 2 Part Warm Up A) – {5 Minutes} Coaches Choice snatch progressions B) – {5 Minutes} As many rounds through for Form 7 Behind neck press (strict or Push in snatch grip) 7 Power snatch (slow rise) 5 Walk outs (Pu @ bottom and squat @ top) 14 cursty squats 7…
Warm-up As many rounds through for form in 7 mins: 10 Split Squats/leg 3 Walkouts no standing up! 5 Cobra into a downdog 10 Tuck Jumps Daily Wod Metcon (Time) In a partnership complete 10 rounds for time: 36 Situps 24 Deadlifts (110/80) 12 Bar Facing Burpee Reps are together – not split 24 minute…
Warm-up 2 sets through for form: 1:00 Bike/Row/Ski :30 Handstand Hold or Pike 10 Half Kneeling DB Press/s 10 Narrow Squats + 10 Normal Squats Push Press (10 . 10 . 10 . 10 . 10) – Hold same weight across all sets and try to work between 50 and 60% of your 1RM Metcon…
Warm-up Complete through once for quality: 50m Shuttle Run 30 Straight Arm Banded Lat Pulldowns 0:30 Dead Hang from Pullup Bar 15 Pushups 20m Death March 20 Bird Dogs Daily Wod Metcon (Time) 5 rounds for time: 300m Run 15 Bar Dips 3 Rope Climbs (15ft) 22 minute time cap Mobility 2:00 Assisted Straddle (partner…
Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….
