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 Coaches Choice Warm up [10 Minutes allocated for Brief and Warm up] Metcon (Weight) On the Minute Every 3 Minutes for 15minutes 7 OH Squats 14 Dips *Measure by recording total weight moved across all 7 sets. The 7 OH squat reps must be done unbroken and move straight to the dip. Metcon (2…
Warm-up In Partners As many Rounds for form – 12minutes 10 KB Swings (each) heavyish 1:00 Couch stretch (left) 1:00 couch stretch (right) :30 sec dead hang 20m Walking Lunge (together) :30 HS Hold 1:00 pigeon (left infront) 1:00 pigeon (Right infront) 20m farmers calf raising walk Metcon (Time) In Partners For Time Run 400m…
Warm-up In partners [10min allocated] 2 – 3 rounds pending time 10 kang squats 10 sumo squats 10m banded monsta walk 10m Banded grab walk (5m facing the one way switch & 5m facing the other way) 5 Hang Clean Pulls (empty Bar) 5 Tall squat cleans (empty Bar)(3rd pull drill) 10 Front squats (empty…
Warm-up Coaches Choice Banded & full body dynamic Warm up. [10minutes allocated] Metcon (AMRAP – Reps) In Partners 24min AMRAP 40 Deadlifts 102kg/75kg 80 OH Sit Ups 800m Run 40 Syncro DB Snatches 30kg/20kg 80 Pull Ups 800m Run *See All Access Competition Training for Comp Optional
Warm-up Coaches Choice Generalised Warm up – [6 minutes] – Coaches Workshop (Clean progressions preparing for the complex) [6 – 10minutes] Metcon (Weight) On the Minute Every 3 Minutes for 21minutes 4 Deadlifts 3 Hang Squat Clean 2 Front Squats *Measure by recording total weight moved across all 7 sets. Complex must be performed unbroken….
Warm-up 2 rounds of :45 sec jumping split squats rest 15 sec :45 sec Dual Alt DB Front & Lat raises rest 15 sec :45 sec Scorpions (lying on front) rest 15 sec :45 sec banded lat Pull downs rest 15 sec :45 sec Push Ups (tempo 3 2 x 1) Workshop [5 Minutes] Coaches…
Warm-up As many rounds through for form in 9 mins :20 sec Dead hang 10 Scorpions on stomach 20 Db cross body Single Leg deadlifts (10ES) :20 sec HS / Pike Hold 10 Step Ups 20m broad jumping Metcon (2 Rounds for reps) Complete as many reps as possible in 15 minutes 9 KB Swings…
Warm-up Weighted (with plates) groin stretch – 2minutes then… As many rounds through for form in 10 mins 10 Inverted Barbell Row (with 3sec hold @ the top) 10m Hitler Walk 10 Scorpions on stomach 10m Walking Lunge 10 Scorpions on back 10m Agility (side to side) hops Metcon (2 Rounds for reps) AMRAP –…
Warm-up Perform 2 rounds with a continuous running clock :20 sec Alt Cossack squats :20 sec Curtsy Squats :20 sec Prone floor angels :20 sec hopping one leg (change legs half way) :20 sec 90/90’s :20 sec scap Push ups Metcon (Time) For Time 5 Rounds of 5 Strict Pull Ups / 14 Ring Rows…
