Warm-up Brief – 5minutes Coaches choice Generalised warm up – 5minutes Wod specific – 5 minutes 3 Rounds for Form – 3 Hang Clean Pull 3 tall power clean 3 full power clean 6 air squats Power Clean (2, 2, 2, 2, 2, 2, 2) Work up to roughly 85-90% of 1RM. Focus on form…
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 Brief [4minutes] – Coaches choice Dynamic general Warm up [6 minutes] Metcon (No Measure) Aerobic Benchmark day Perform 50 Burpees for time Rest 5:00 2km Row for time Rest 5:00 2km Run for time Rest 5:00 200 Double Under’s for time 50 Burpees (Time) Max Effort 50 Burpees 7 Minute Time Cap 2k Row…
Metcon (AMRAP – Rounds and Reps) In Partners 18 minutes Complete 2000m Row then Round for Round Complete as many rounds as possible in remaining time: 45 Double unders 15 KB Push Press 24kg/16kg 2 Rope Climbs – Comp Optional – 45 Double unders 10 Deficit HSPU 1 legless Rope Climb 1 Rope Climb (Can…
Mobility: 1. Half Saddle x 1:00 (ES) 2. Twisted Cross x 1:00 (ES) Warm-up :20 on with :10 rotation for 3 rounds: DB Deadlift Alternating Lunges Shoulder Circles Scorpions on back Metcon (AMRAP – Rounds and Reps) With a partner, you go then I go style: 25 Min AMRAP 200m run 5 DB Power Clean…
Mobility: 1. Rolling shins with peanut ball (1:00) 2. Rolling Calves with a BB (1:00 Partner Helps) Metcon (5 Rounds for time) Varied Endurance EMOM 0:00 – 4:00 – 1km Row 4:00 – 6:00 – 125 Double Unders 6:00 – 8:00 – Rest 8:00 – 12:00 – 1km Row 12:00 – 14:00 – 125 Double…
Mobility: 1. Full Saddle (2:00) 2. Pigeon (2:00 Each) Warm-up 3 rounds, each round can not exceed 3 minutes: 100m run 10 Box Stepups 10 Bird-Dogs 10 Plank Walk-ups Metcon (AMRAP – Rounds) Every minute on the minute for 20min: Min 1. 2 Rope Climbs (15ft) Min 2. 16 DB Front Rack Lunges (22.5kg/15kg) Min…
Sucking Wind (Time) “Sucking Wind” For Time: 30 Burpees 40 DB Thrusters 22.5kg/15kg 400m Run 50 Double Unders 500m Row Complete in any order, once you start a certain movement you must complete all required reps before moving on. Sucking Wind V2 (Time) “Sucking Wind V2” For Time: 500m Row 50 Double Unders 400m Run…
Warm-up As many rounds for form as possible in 10 mins: 100m Run 10 Alternating Scorpions (Front) 10 Shoulder Taps 20 Mountain Climbers Back Squat (3-3-3-3-3) Holding same weight for all 5 sets, perform a set every 2 mins. Metcon (AMRAP – Reps) 10 Min Amrap: 9 Box Dips 11 Back Squat (45kg/30kg) 99 Double…
