Warm-up 2 rounds through for quality: 5 Empty Bar Power Cleans 5 Hang Squat Cleans 10 Single Leg Deadlifts 20 Supine Glute Bridge Hip Lifts 10 Side Lying Leg Abduction/s Weightlifting Squat Clean (3 . 3 . 3 . 3 . 3) – Goal of today is to build up to 80% of your 1RM….
Warm-up As many rounds through for quality in 7 mins: 20 Calf Raises 100m Run 20 Shoulder Taps 10 Cossack Squats Daily Wod Metcon (AMRAP – Reps) In a 6 minute window: Complete 3 rounds 30 Double Unders 15 Hang Power Snatch (25/15kg) 5 Burpees Max body weight lunge in remaining time REST 2:00 Repeat…
Warm-up 2 sets through for quality: 10m Squat into a broad jump 10m Bear Crawls 20 Partner Held Therband Rows 20 Partner Held Therband Face Pulls 10 Reverse Lunges Daily Wod Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats – goal for cindy is always to stay consistent….
Warm-up With a partner 1:30 Plate groin stretch then.. As a group perform 2 rounds for form 14 Plate halo’s (7 EW) 7 Good Mornings (with a KB) 14 TBand Air Squats 7 Tall kneeling DB Arnold press 14 Alt V Ups :45 sec Bottom up KB Wall Sit Metcon (AMRAP – Reps) Perform as…
Warm-up 2 rounds of :45 sec Banded Lat Pull Downs rest 15 sec :45 sec SL Eccentric Box Lowers rest 15sec :45 Sec 90 / 90’s rest 15 sec :45 Sec Deadbugs rest 15sec :45 Sec Row rest 15 sec Metcon (6 Rounds for time) On the Minute Every 4 Minutes for 24 minutes 7…
Warm-up Brief – 4minutes Coaches Choice general – 6minutes Wod specific and Coaches BB Warm up – 10minutes Metcon (Time) Tag team DT: In partners 10 Rounds of running DT for time: 12 Deadlifts (72/45) 9 Hang Power Clean 6 Push Jerk 200m Run Tag team: 1 partner does one full round of DT followed…
Warm-up 3 Parts A) – {3 Minutes} warm up Row B) – {3 Minutes} As many rounds through for Form 7 Inverted row (BB/Ring) 5 walkouts (shoulder tap @ bottom) 3 candle sticks / jumping squats C) – {3 Minutes} As many rounds through for Form 5 90 / 90’s 5m Tband monsta walk (forward)…
Warm-up Brief – 4minutes Coaches Choice Warm Up – 8minutes General prperations specific to the WOD Front Rack Lunge (10, 10, 10, 10) Warm Up and hold the same weight for the 4 sets of 10. Max 3minute rets between sets Metcon (AMRAP – Reps) Perform as many reps as possible In 8 minutes 1…
Warm-up Metcon (Time) Partner Workout For Time Run 600m together then 1.6km (400m Track Relay style) 320 Double Unders *must swap & complete 6 burpees before swapping back in Run 600m together then 2.4km (400m Track Relay style) Scaling Options 1. Run 400m together then 1.2km (300m Track Relay style) 160 Double Unders *must swap…
Warm-up Metcon (AMRAP – Rounds) With a Continuously running clock, On the minute every minute complete required Thruster reps for as long as you can. Once you can not complete the required reps that is the end of your score. *score is successful completed rounds From 0.00 – 3.00, Every Minute on the minute Perform…
