Warm-up Metcon (AMRAP – Reps) Complete as many reps as possible – 6 minutes 6 Hang Power Cleans 52kg/30kg 9 Push Ups 12 Box Jumps 24″/20″ Rest 3 minutes Repeat for a total of 3 times. *You Pick up where you left of each round, so every rep in a round counts
Warm-up As many Rounds for form – 10minutes 7 SA DB Arnold press to DB Windmill (left) 7 SA DB Arnold press to DB Windmill (Right) 10 Sitting Split squats 10 prone floor angels 10 Med ball thrusters 10 Russian twists with med ball Metcon (AMRAP – Rounds and Reps) In Partners Round for Round…
Warm-up Brief – 4 Minutes Power Snatch Warm Up – 8 minutes For form as many rounds through 4 Hang Snatch Pulls 2 Tall Power Snatch 1 Hang Power Snatch 1 Power Snatch 8 Lat activations on pull up Bar Weightlifting Power Snatch (Finding a heavy single) Spend 18minutes working up to a heavy single…
Warm-up Brief – 5minutes Coaches Choice General Warm up – 10minutes Specific Wod Preperation – 10minutes Metcon (2 Rounds for reps) In 8 minutes Ride 33/27 Calories then max rounds of 45 Double Unders 3 Rope Climbs 21 OH Sit Ups Rest 4 minutes then repeat
Warm-up Brief – 5minutes General Warm Up – 10 minutes as many rounds through as possible. 5 walk outs (Push Up @ bottom) 10 SA KB clean to Curtsy squat (5ES) 10 box step ups 5 Strict Pull ups/ring rows Coaches Choice HPC warm up / prep – 5minutes Metcon (AMRAP – Reps) On a…
Warm-up Metcon (Weight) The concept here is lifting under fatigue. Score is weight Lifted. + Record each run separately. 0:00 – 3:00 15 Back Squats 3:00 – 6:00 12 Back Squats 6:00 – 9:00 9 Back Squats 9:00 – 15:00 1.2km Run 15:00 – 18:00 9 Back Squats 18:00 – 21:00 6 Back Squats 21:00…
Warm-up Brief – 5minutes Warm Up For Form As many rounds through in 12minutes 10 Half Kneeling KB Wood choops (5ES – mid/heavy) 10 Glute bridge DB Press (mid/heavy) 5 Rollovers / 2 skin the cats 5 10sec Chin over the bar holds Metcon (Time) For Time: 1000m Row 50 Toes to bar 15 Dead…
Warm-up Brief – 4 Minutes Squat Snatch Warm Up – 8 minutes For form as many times through 2 Deadlifts (snatch grip) 4 Hang Snatch Pulls 2 Tall Squat Snatch 2 Hang snatch (2 second pause @ bottom) 2 Full Snatch (slow rise from ground) Snatch (Heavy Double) Spend 15minutes finding a heavy double Metcon…
Warm-up Nicole (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 400m Run Max Rep Pull-ups
Warm-up Brief: 5 minutes Coaches Choice General Dynamic Warm Up – 7minutes WOD specific Prep – 8minutes Metcon (Time) For Time: 10 Rounds of 12 Wall Balls 9kg/6kg 7 Box Jump Overs 24″/20″ 3 Dead ball Cleans 120lbs/80lbs Time Cap: 30 minutes Mobility Coaches Choice Hip and quad mobility.
