Warm-up Complete as many rounds for form – 10minutes 5 Windmills (left) 5 Windmill press (left) 5 Windmills (right) 5 windmill press (right) 10 Alt Goblet lunges Metcon (AMRAP – Rounds) Every Minute on the minute for 20 mins (4 Rounds) Min 1: 15 Toes 2 bar Min 2: 20 DB Box Step Ups 22.5kg/15kg…
Warm-up [12min Allocated] As a group Couch stretch – 2:00min each then in remaining time with a partner *10m Banded Monsta Walk (forward 10m Banded Monsta Walk (backwards) 10 Tall Plank Theraband walk over a plate 10 DB Power Clean 6 DB Tempo Squats 3, 1, 3, 1 4 DB Strict Press…
Warm-up Coaches Choice General warm up [8min] – Coaches choice dynamic stretching/game [6min] Metcon (AMRAP – Reps) As many rounds as possible in 18 mins with a partner: 60 Cal Row 40 Box Jumps 20 Devils Press (22.5/15kg) 200 double unders 20 Devils Press (22.5/15kg) 40 DB Step Ups *All reps are split with your…
Warm-up Coaches Choice Warm up Metcon (Time) In Partners For Time: 120 / 90 calories on the assault bike *must swap every 20/15 calories then… Run 800m (together) 80 Wall Balls 9kg/6kg 80 Toes 2 Bar Run 400m (together) 40 Wall Balls 40 Pull Ups
Warm-up 3 rounds – [10minutes allocated] 3 Turkish Getups (Left) 3 Turkish Getups (Right) 10m Hitler 10m duck walk 6 rollovers / 3 Skin the cats 10 Sumo squats 10 Cossack Squats Metcon (Time) Complete as fast as possible Row 1000m 100 Double unders 5 Rope Climbs 50 Wall Balls 9kg/6kg 5 Rope Climbs 100…
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 Metcon (Time) In Partners 2 Rounds for Time: 1.6km Row – 120 Wall Balls 9kg/6kg 80 Toes 2 Bar 400m Run Rest 2minutes
Bowen (Time) 3 Rounds for time of: 800m Run 7 Deadlifts, 275# 10 Burpee Pull-ups 14 single arm KB Thrusters 53# (7 each arm) 20 Box Jumps, 24″ In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department. To learn…
Whitten (Time) 5 Rounds for time: 22 Kettlebell swings, 70# 22 Box jump, 24” 400m Run 22 Burpees 22 Wall-Ball Shots, 20# In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010 To learn more about Whitten click here
Happy Birthday Coach Jakey! ???????? Metcon (AMRAP – Reps) In Partners Perform as Many Reps as Possible in 25 Min 500m Run 25 KB Swing (24/16) 30 Box Jumps (24/20) 25 Pullups Both Partners must complete all rounds and reps individually, however only one partner can work at a time (except the run, you both…
