Warm-up Coaches Choice Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# or Nasty Girls V2 (Time) 3 Rounds for time of: 50 alternating pistols 7 Muscle-Ups 10 Hang Power Cleans, 175# / 115#
Lifting to the Max Snatch (1 Rep Max) Clean and Jerk (1 Rep Max) Deadlift (1 Rep Max) Start with a Loaded bar Rx: 60kg/40kg Scaled: 30kg/20kg Every Minute on the Minute Lift, after each successful attempt add 5kg to the bar. Start With Snatches (either squat or power), When you can not successfully hit a snatch Clean…
Warm-up Coaches Choice Wod specific warm up Metcon (No Measure) 5 attempts of max effort 400m Run max effort Push Ups *You must go straight into the Push Ups after finishing the run, you can rest around of 5 minutes between attempts. 400m Run (Time) Max Effort 400m Run Push-ups (Record Reps ) Bench Press…
Warm-up Coaches choice Metcon (Time) For time: 1 round of: 150 double-unders 30 push presses, ½ body weight 6 rope climbs, 15 ft. Then, 2 rounds of: 75 double-unders 15 push presses, ½ body weight 3 rope climbs, 15 ft. Then, 3 rounds of: 50 double-unders 10 push presses, ½ body weight 2 rope climbs,…
Warm-up Coaches Choice thruster Specific Warm Up Strength Thruster (Spend 10min Warming Up to 80% of 1RM) then…. 9 Reps @ 80% of 1RM Rest 3min 15 Reps @ 65% !RM Rest 2min 21 Reps @ 50% 1RM Thruster (9 Reps Weight) Thruster (15 Reps Weight) Thruster (21 Reps Weight)
Warm-up 2 Parts A) – {5 Minutes} Max rounds for Form 5 TBand ATYT’s 10 TBand Victories 10 Sitting Split squats 10 Deadbugs B) – {5 Minutes} Max rounds for Form 10m toy soldiers 10m High knee skips 10m karaoke one way 10m karaoke back 10 curtsy squats Metcon (Time) 2 rounds for time of:…
Warm-up As many rounds through for form in 10 mins 20 Glute bridge march 4 Jefferson Curls 20 Leg Swings (10/s) 10 Scorpions on back 10 Situps Weightlifting Power Snatch (Spend 15min Finding a heavy Triple Power snatch) *RRS: 5, 4, 4, 3, 3, 3, 3 Conditioning Metcon (AMRAP – Reps) 5 Rounds. 2 minutes…
Warm-up Splits on you (Time) For Time 100/80 Calorie Row 80 Wall Balls 9kg/6kg 60 Box Jumps 24″/20″ 40 Push Ups 20 Rope Climbs *Break up and complete in any order. There is no minimum work requirements regarding how you split this up, it 100% up to as long as you complete all the repetitions….
Warm-up Metcon (Time) 5 Rounds 300m Run 20m Deadball Lunges 100lbs/60lbs 10 Burpees Over DB 5 Strict Pull Ups Time Cap: 25minutes [See Competition Training for Comp Op]
Warm-up Weightlifting Squat Clean (Spend 18minutes finding a heavy Double ) *Does NOT have to be touch and Go Conditioning Metcon (AMRAP – Rounds) every minute on the minute for 20min Min 1. 3 Squat Cleans 80-90% of 1RM Min 2. 12 Toes 2 Bar Min 3. 18/15 Cal Assault Bike Min 4 & 5….
