Coaches choice Dynamic Warm up Metcon (No Measure) Varied EMOM 0 – 3min – Unkown & Unkowable 3 – 5 Rest 5 – 8min max Unkown & Unkowable 8 – 10min Rest 10 – 15min Unkown & Unkowable 15 – 17min Rest 17 – 20min max Unkown & Unkowable 20 – 22min Rest 22 –…
Strongman Working that strongman training! With a partner: complete tag team style – you choose weight on everything – Both partners must complete all sets 3 x 100m Farmers Carry 3 x 100m Dual KB Overhead Carry 3 x 100m Front Rack KB Carry 15 mins max. Metcon (Time) For Time: 21-15-9 Hang Power Snatches…
Warm-up As many rounds through in 12 mins as possible for form: 10m Death March (unweighted) 20 Cat Camels 8 DB Bent over row + external rotation 20m Quadruped Crawl (10m Forward + 10m Reverse) 10 Bottom Up KB Press (ES) Gymnastics 3 Attempts for max reps/time: Max L-Sit Hold *Straight into* Max Double Unders…
Metcon (AMRAP – Reps) With a partner – As many reps in 27 mins as possible Reps are divided between both partners apart from the double unders. (Double unders must be completed by one partner before the next partner can begin theirs) 100 Double Unders (Each) 70 DB Front Squats (15/10kg) 50 DB Pushups 30…
Friday Night Lights start 6pm (team series) – No 5:30pm class Warm-up Perform 4 rounds for form or 16 mins: 8 Hang Muscle Snatch 12 Windmills (6 ES) (Lighter KB) 8 Hang Muscle Clean 12 Russian KB Swings (Heavier KB) 12 Plank March Metcon (AMRAP – Rounds) Every minute on the minute for 20 mins:…
Warm-up Spend time mobilising with a coach on areas of soreness then 2 rounds of the following for form with a friend: 20 Partner Russian Twist 10 Plate Flip (grip version) 10 Medball throws 10 Medball Clusters Metcon (AMRAP – Reps) As many reps as possible in 16 mins 1 Mile Run Then in remaining…
Warm-up As many rounds through in 12 mins – constantly moving 12 Reverse Lunges 2 Turkish Getups/side 12 S/A DB Deadlifts (6 Each Side) 8 Barbell Strict Press 100m Row/200m Bike Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press…
Warm-up Coaches choice short dynamic warmup – Get body warm for accessory work. Accessory Work Perform 3 rounds with a partner: 18 mins max 10 High Box Jumps (higher then normal) 10 Strict Pullups 10 Barbell Bent Over Row 20 Barbell Windshield Wipers Metcon (Time) Perform in partners: Tag team style – 5 rounds each…
Warm-up 3 Rounds or 12 mins: 10 Supine Leg Raises 16 S/A KB Front Squat (8 ES) :15 S/L Wall Sit :30 Prisoner Superman Hold 100m Run Paused Back Squat (3-3-3-3-3-3) Use the following tempo: 33 x 1 What does this mean?! 3 stands for 3 seconds lowering into the squat, the second 3 stands…
[Warm Up] 3 Rounds with a partner: 20m Syncro Death March 20 Syncro DB Cossack Squat (10 EA) 100m Run 20m KB High Pulls (tag team) 20 Partner hand taps Metcon (4 Rounds for reps) Head 2 Head. Rnd: 1 Run 300m Max pull Ups rest 2 min Rnd 2: Run 300m Max KB Swing…
[Warm Up] 3 Rounds for form: 5 Jefferson Curl 10 Weighted Good mornings (with KB) 10 Scorpions on back 10 Scorpions on front 10 Cat Camels 10 Half kneeling KB press (5 each side) Tabata Barbell (Weight) Use a running Clock, Tabata is 8 Rounds of 20 seconds work : 10 seconds Rest Tabata Deadlifts…
