Warm-up With your partner 2 rounds of :45 sec Syncro Curtsy Squats rest 15 sec :45 sec Alt V Ups rest 15sec :45 Sec Syncro walk outs (shoulder tap @ bottom) rest 15 sec :45 sec Calf raising farmers walk (hold plate above head) rest 15sec :45 Sec Hover rest 15 sec Metcon (Time) In…
Warm-up 3 Parts A) – {3 Minutes} warm up Assault Bike B) – {3 Minutes} As many rounds through for Form 9 KB High Pulls 12 Step ups C) – {3 Minutes} As many rounds through for Form 4 Wall Balls 12 Russian twists with Wall ball Metcon (3 Rounds for time) On the Minute…
Warm-up Brief – 5min 10min – Coaches Choice Warm up specific to muscle and movement patterns in the WOD Strength Bulgarian split squat (10, 10, 10, 10, 10) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee height. 2.Get into a forward lunge…
Warm-up Brief – 5minutes Coaches choice dynamic and ROM warm up for anterior upper body – 5 minutes Wod specific Warm up and prep – 10minutes Metcon (No Measure) 5 attempts of max effort 750m / 500 row max effort Push Ups (EFL standard) *You must go straight to the Push ups after finishing the…
Warm-up Brief – 5minutes Coaches Choice General Warm up in preperation for Front squat – 7minutes Strength Front Squat (4, 4, 4, 4, 4) *200m (run) or 20 Cal Assault Bike Sprint between attempts Record your heaviest 4 and your fastest 200m sprint for either or both 200m Run (Time) Max effort 200m sprint 20…
Warm-up 2 Parts A) – {5 Minutes} Max rounds of 200m Run 5 Rollovers B) – {5 Minutes} As many rounds through for Form 10 Tall kneeling DBL KB Press (slow eccentric lower) 10 prone floor angels 10 banded Lat Pull Downs 10 weighted good mornings Metcon (Time) For time 5 rounds of: 300m Run…
Warm-up 2 rounds For Form :45 sec Prone floor angels (With DB or Fractional’s) rest 15 sec :45 sec Sitting split squats rest 15sec :45 Sec Calf raising Walk rest 15 sec :45 sec KB SDHP Metcon (4 Rounds for distance) 4 Rounds 4 minutes on and 2 minutes off 21 / 18 Calorie Assault…
Warm-up Brief – 5 minutes Coaches Choice General Warm up – 10 minutes Coaches Choice specific and Wod prep – 15minutes Metcon (AMRAP – Rounds and Reps) Perform as many rounds and reps as possible: 20minutes 8 Dead ball Cleans 120lbs / 80lbs 16 Dips 24 Sit Ups Run 400m Partial runs do not count…
Warm-up Coaches Choice Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# or Nasty Girls V2 (Time) 3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#
Lifting to the Max Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) Deadlift (1 Rep Max) Start with a Loaded bar Rx: 60kg/40kg Scaled: 30kg/20kg Every Minute on the Minute Lift, after each successful attempt add 5kg to the bar. Start With Snatches (either squat or power), When you can not successfully hit a snatch Clean…
