Warm-up 2 Parts In Partners P1 (A) – P2 (B) then switch A) – {4 Minutes} warm up Row B) – {4 Minutes} As many rounds through for Form {Coaches Choice} Metcon (Time) In Partners: 1 Mile Row (Accumulative) 75 Syncro Sit Ups 50 Syncro O/H Lunges 25kg/15kg 25 Thrusters 55kg/35kg (Accumulative) 50 Syncro O/H…
Warm-up Coaches Choice Game then… For form as many rounds in 8 minutes 4 Hang Snatch Pulls 4 Hang Power Snatch 45sec Wall sit 12 Lat activations 20m Calf Raising Walk Metcon (AMRAP – Reps) Complete as many reps as Possible: 15minutes 6 Hang Power Snatch 45kg/30kg 12 Box Jumps 24″/20″ 18 Back Squats 45kg/30kg…
Warm-up Coaches Choice Warm up specific for the WOD [10minutes Allocated] Bodyweight Lynne (AMRAP – Reps) Five rounds for max reps of: – Push Ups Pull-ups – Rest 3min between rounds [See Competition Training for Comp Optional] Metcon (Time) For Time 30/20 Calorie Assault Bike then 3 Rounds of 15 Burpees over Ball 5 DeadBall…
Warm-up 2 rounds of :45 sec standing Russian land mine twists rest 15 sec :45 sec Sitting Split squats (hold plate in front) rest 15sec :45 Alt V-Ups rest 15 sec :45 sec Tall Kneeling See saw Lat pull downs rest 15 sec :45 sec tempo Sumo Squats 3-2-2-1 (hold plate in front) Metcon (3…
Warm-up Coaches Choice Full body Generalised Warm up then.. TBand Upper body prep for Push press Push Press (7, 7, 7, 7, 7) Spend 20 Minutes Finding a heavy 7 reps. *Key focus generating power through your heels. Endurance Metcon (No Measure) For time: [ Goal ] Row 1,600 meters (< 6:30 / 8:00)…
Warm-up Coaches Choice Fun group Warm Up Metcon (AMRAP – Reps) As a *Indi, *With a Partner or *Team of 4 In 12minutes Perform Max Reps, Rest 4 Minutes and Repeat As a Indi Row 1600m then max reps 9 Toes 2 Bar 12 Thrusters 45kg/30kg 15 Box Jumps As a Pair Row 2000m (one…
Warm-up Coaches choice dynamic Posterior chain and running Warm Up. Workshop Spend up to 12 minutes developing or progressing pull ups. – Kipping workshop or prac – weighted pull up 5 x 3 Etc…. Work with the coaches to help progress your pull up Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell…
Warm-up Coaches choice dynamic warm up. Metcon (AMRAP – Reps) Modified Torian Pro Event “Move it or lose it” Total time: 22minutes In 4 minutes complete 500m/350m Row 9 burpee box jump overs Max DB Thrusters 22.5kg/15kg Rest 2 minutes Repeat for a total of 4 times. The goal for the 4 rounds is 45…
Warm-up Coaches Choice Generalised Warm Up – *Focusing on plyometrics, running and core Metcon (Time) For Time: Run 300m 15 Burpee Box Jump over 24″/20″ 30 Toes 2 Bar 90 Double Unders Run 300m 90 Double Unders 30 Toes 2 Bar 15 Burpee Box Jump over 24″/20″ Run 300m 16 minute Time Cap [See Competition…
Warm-up Coaches Choice Dynamic Warm ups incorporating T Bands Metcon (AMRAP – Rounds) Every Minute on the minute 20min Min 1: 24 Wall Balls 9kg/6kg Min 2: 12 Pull ups Min 3: 15 / 12 Cal Assault bike Min 4: Rest [Comp Optional] 14kg/9kg 9 Bar MU 18 / 14 Cal
