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.
Warm-up With your partner 2 rounds of :45 sec Syncro Curtsy Squats rest 15 sec :45 sec Alt V Ups rest 15sec :45 Sec Syncro walk outs (shoulder tap @ bottom) rest 15 sec :45 sec Calf raising farmers walk (hold plate above head) rest 15sec :45 Sec Hover rest 15 sec Metcon (Time) In…
Warm-up 3 Parts A) – {3 Minutes} warm up Assault Bike B) – {3 Minutes} As many rounds through for Form 9 KB High Pulls 12 Step ups C) – {3 Minutes} As many rounds through for Form 4 Wall Balls 12 Russian twists with Wall ball Metcon (3 Rounds for time) On the Minute…
Warm-up Brief – 5min 10min – Coaches Choice Warm up specific to muscle and movement patterns in the WOD Strength Bulgarian split squat (10, 10, 10, 10, 10) 1. Find yourself a step, bench or box that you can rest a foot on, it needs to be about knee height. 2.Get into a forward lunge…
Warm-up Brief – 5minutes Coaches choice dynamic and ROM warm up for anterior upper body – 5 minutes Wod specific Warm up and prep – 10minutes Metcon (No Measure) 5 attempts of max effort 750m / 500 row max effort Push Ups (EFL standard) *You must go straight to the Push ups after finishing the…
Warm-up Brief – 5minutes Coaches Choice General Warm up in preperation for Front squat – 7minutes Strength Front Squat (4, 4, 4, 4, 4) *200m (run) or 20 Cal Assault Bike Sprint between attempts Record your heaviest 4 and your fastest 200m sprint for either or both 200m Run (Time) Max effort 200m sprint 20…
