Morning Everyone, First off, thank you to all who have registered for the EFL, it’s awesome to see so many CQ faces in there! Just a few things for next week: FRIDAY 23RD – NO CLASSES AFTER 9.30AM (12PM, 4.30PM & 5.30PM CANCELLED) due to set up for EFL SATURDAY 24TH – NO CLASSES (CANCELLED)…
Warm-up Coaches Choice Thero Band Warm up – 5minutes – Coaches choice general dynamic warm up – 5minutes – Coaches choice Game/fun warm up Metcon (AMRAP – Rounds) Every Minute on the minute 20min Min 1: 9 Strict Pull Ups Min 2: 12 Devils press 22.5kg/15kg Min 3: 15 / 12 Cal Min 4: Rest…
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 [10min Allocated] As a group Coaches Choice stretch – 2:00min then as many rounds with remaining time: 10m toy soldiers 10m walking lunge 10 sit ups 10 scap push up :45sec wall sit 1:30 Hover Metcon (AMRAP – Reps) Perform as many rounds as possible in 18min 300m Run 20m Goblet Lunge 22.5kg/15kg 16…
Warm-up For form as many rounds in 8 minutes *All Barbell movements with empty bar 4 Hang Clean Pulls 4 Tall Power cleans 4 front squats 4 Push press 4 Push jerks 8 Alternating V-Ups 8 Curtsy Squats 10m death march 10m quad crawl Workshop Coaches Workshop on DT *Points of performance *Efficiency *Strategy Then…
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 [12minutes Allocated] Coaches Choice FUN dynamic generalised warm up Metcon (AMRAP – Rounds) Every Minute on the minute 20min Min 1: 3 Rope Climbs Min 2: 25 Ab mat Sit Ups Min 3: 15 / 12 Cal Min 4: Rest Mobility [12minutes] Coaches Choice banded mobility
Warm-up For form as many rounds in 8 minutes *All Barbell movements with empty bar 4 Hang Snatch Pulls 4 Tall Power Snatch 4 Power Snatch Balance 8 [Coaches Choice BW Movement] 4 1st Pull drills (pull from ground to hang position) 4 Hang power snatch 4 power snatch Workshop 4min Workshop on the power…
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 Coaches Choice Dynamic Generalised Warm Up [12 minutes] Metcon (Time) For Time 5 Rounds 2 Rope Climbs 300m Run 40m Walking Lunge [See Competition Training for Comp Op] Mobility Partner Calf Scrotching 1minute each side / each partner – Partner Bicep Scrotching 1minute each side / each partner
