Warm-up Brief – 4 minutes – As a group in [12minutes] 1:30 Plate groin stretch then.. Perform as many rounds for form in remaining time: 10 Good Mornings (with a KB) 3 x 10sec Toes 2 Bar Iso Hold 5 Roll overs / 1 skin the cat 10m walking calf raise 10 Alt V Ups…
Warm-up Brief – 4 minutes Coaches Choice fun dynamic general warm up – 8min Wod specific WOD warm up and prep – 10min Metcon (Time) In partners For Time 30/21 Calorie Assault Bike (each at the same time) 50 Toes 2 Bar 400m Run (together at the same time 50 HSPU 40m OH Walking Lunges…
Warm-up [11min Allocated] As a group 1:00 Dead hang from the bar – then in remaining time as may times through for form. – 10 KB Windmills (5ES) 7 Half kneeling KB Press (left) 7 Half kneeling KB Press (Right) 10 Rolling Squats/pistols 7 prone floor angels Strength Push Press (6, 6, 6, 6, 6)…
Warm-up Brief – 5minutes Coaches choice dynamic warm up – 10minutes Metcon (Time) 3 Rounds for Time Run 1km 30 Pull Ups 100 Air Squats Time Cap – 33minutes Optional RX+ Wear 20# weight vest
Warm-up Metcon (Time) In Partners Round for Round 12 Rounds for Time 6 Deadlifts 125kg/95kg 9 Deficit Push Ups 15 Box Jumps 24″/20″ 18 Sit Ups
Warm-up 2 rounds of :45 sec TBand shoulder pass through’s rest 15 sec :45 sec OH Duck walks (use plate OH) rest 15sec :45 Sec Behind the neck Push Press {Empty bar or PVC} rest 15 sec :45 sec OH Pause Squats ( 2, 3, X, 1) {Empty bar or PVC} Strength Overhead Squat (Spend…
Warm-up With a partner 2 x 5 Floor or GHD hamstring raises then.. As a group perform as many rounds for form in 8minutes 8 Good Mornings (with a KB) 4 half kneeling Swing, stand to press (left) 4 half kneeling Swing, stand to press (Right) 10m grab walk (with a KB in goblet) 10…
Warm-up Brief – 5 minutes Coaches Choice Dynamic warm up – 8 minutes Metcon (Time) In Partners For Time Run 1.2km (together) 40 Syncro DB Snatches 40 Syncro SA OH DB Lunges 20 Burpee Box Jump (Each) Run 600m (together) 30 Syncro DB Snatches 30 Syncro SA OH KB Lunges 15 Burpee Box Jump (each)…
Warm-up 2 rounds of :45 sec Banded monsta walks rest 15 sec :45 sec Banded Air squats Tempo (2, 2, 1, x) rest 15sec :45 Sec floor pike HSPU rest 15 sec :45 sec hover (weighted if possible) / weighted GHD parallel Hold Strength Back Squat (4, 4, 4, 4, 4, 4) Keep tension on…
Warm-up 3 Parts A) – {3 Minutes} warm up Assault bike B) – {3 Minutes} As many rounds through for Form 10 deadbugs 10 prone scorpions 5 hindu push ups C) – {3 Minutes} As many rounds through for Form 10 Glute bridge DB Bench press 10 Good morning (with 1 DB) 10 sitting split…
