Warm-up Brief – 5 minutes Coaches Choice Dynamic warm up – 8 minutes Metcon (Time) In Partners For Time Run 1.2km (together) 40 Syncro DB Snatches 40 Syncro SA OH DB Lunges 20 Burpee Box Jump (Each) Run 600m (together) 30 Syncro DB Snatches 30 Syncro SA OH KB Lunges 15 Burpee Box Jump (each)…
Warm-up 2 rounds of :45 sec Banded monsta walks rest 15 sec :45 sec Banded Air squats Tempo (2, 2, 1, x) rest 15sec :45 Sec floor pike HSPU rest 15 sec :45 sec hover (weighted if possible) / weighted GHD parallel Hold Strength Back Squat (4, 4, 4, 4, 4, 4) Keep tension on…
Warm-up 3 Parts A) – {3 Minutes} warm up Assault bike B) – {3 Minutes} As many rounds through for Form 10 deadbugs 10 prone scorpions 5 hindu push ups C) – {3 Minutes} As many rounds through for Form 10 Glute bridge DB Bench press 10 Good morning (with 1 DB) 10 sitting split…
Warm-up Max Rounds in 9minutes 9 KB Clean – lunge – press (left) 9 KB Clean – lunge – press (right) 12 Banded Lat Pull Down 6 Scorpions on back 6 Rollover 12 med ball thrusters Tommy V (Time) 21 Thrusters, 115# 12 Rope Climbs, 15′ 15 Thrusters, 115# 9 Rope Climbs, 15′ 9 Thrusters,…
Warm-up Brief – 5minutes Coaches choice Dynamic Warm up – 10minutes [Coaches note] Allow at least 30 minutes for completion of the workout. you should have time to do some mobility at the end specific to the wod. Metcon (No Measure) Run 1.6km Rest 3 minutes Row 2km Rest 3 minutes 300 Double Unders *Score…
Warm-up Metcon (AMRAP – Reps) Complete as many reps as possible – 6 minutes 6 Hang Power Cleans 52kg/30kg 9 Push Ups 12 Box Jumps 24″/20″ Rest 3 minutes Repeat for a total of 3 times. *You Pick up where you left of each round, so every rep in a round counts
Warm-up As many Rounds for form – 10minutes 7 SA DB Arnold press to DB Windmill (left) 7 SA DB Arnold press to DB Windmill (Right) 10 Sitting Split squats 10 prone floor angels 10 Med ball thrusters 10 Russian twists with med ball Metcon (AMRAP – Rounds and Reps) In Partners Round for Round…
Warm-up Brief – 4 Minutes Power Snatch Warm Up – 8 minutes For form as many rounds through 4 Hang Snatch Pulls 2 Tall Power Snatch 1 Hang Power Snatch 1 Power Snatch 8 Lat activations on pull up Bar Weightlifting Power Snatch (Finding a heavy single) Spend 18minutes working up to a heavy single…
Warm-up Brief – 5minutes Coaches Choice General Warm up – 10minutes Specific Wod Preperation – 10minutes Metcon (2 Rounds for reps) In 8 minutes Ride 33/27 Calories then max rounds of 45 Double Unders 3 Rope Climbs 21 OH Sit Ups Rest 4 minutes then repeat
Warm-up Brief – 5minutes General Warm Up – 10 minutes as many rounds through as possible. 5 walk outs (Push Up @ bottom) 10 SA KB clean to Curtsy squat (5ES) 10 box step ups 5 Strict Pull ups/ring rows Coaches Choice HPC warm up / prep – 5minutes Metcon (AMRAP – Reps) On a…
