Archives

HIIT : 24th April 2019

Warm Up 3rds 50 single unders 10 push ups 20 air squats Metcon HIIT.24.04.19 E3MOM 5rds Part 1 10 devil press 15 DB press 20 alt v-sits Rest 2 mins Part 2 10 burpees box jump 15 KB sumo high pull 20 hanging knee raises

CF : April 24th 2019

Warm Up “30 cal Bike/Row/Ski 5 reps of each – Deadlift – Clean pull – Power clean – Front squat “ Technique “Full clean technique HEAVIER WEIGHT THIS WEEK – Focus on pulling your body into the squat position – Reach full extention in the pull – Fast, high elbows in the catch! “ Strength […]

SS : April 24th 2019

Metcon SS.19.04.24 “6 rounds! Every 4 minutes complete 1 lap run with Ball 20 Wallballs 10 Devils press 15/10 *rest in remaining time “

FM : April 23rd 2019

Warm Up “Mobilize with PVC pipe 3 Rounds 1 Lap Run 10 KB Swing 1 Length Bear Crawl” Skills “Power Snatch Technique Start with Burgener Warm-up” Strength “EMOM 10 mins 3 Power Snatch Increase weight if technique is good” Metcon FM.19.04.23 “3 Rounds for max reps of 1 minute Wallballs 1 minute MB Slam 1 […]

CF : April 23rd 2019

Warm Up “Partner shoulder stretch 3 rounds: 10 cal bike/row/ski 10 hanging leg raises 8 Arnold press “ Technique “Push press technique 3rd week in doing push press – Everyone should maintain a vertical dip – Elbows High and strong in the dip – Weights are heavier so deep breathe before exertion” Strength STRICT PRESS […]

CF : April 22nd 2019

Warm Up “Foam roll: Lats, Quads, Hamstrings, Calfs x3 rounds 1 lap run 10 Walking lunges 10 Jumps squats 20s Deadhang 5 burpees “ Skills “Kipping pull up technique – Hollow to superman – Hollow to superman with fast hip extention to bar – Hollow to superman with fast hip extention to bar and arm […]

HIIT : Monday 22nd April 2019

Warm Up Warm Up 3rds Inchworms Walk Spider Stretch and Reach Jumping Squat Metcon HIIT.22.04.19 5 rds 30’ Lateral Squat Walk to Jump 30’ Lateral Plank Walk to HR Push Up 30’ Side Plank T Rotation 30 Rest EMOM 5 5 V Ups 5 each Spider Lunges 5 Commandos AMRAP 8 1 Lap Run 10 […]

SS : April 21st 2019

Metcon SS.19.04.21 “25 minute AMRAP 80 skips 20 MB squats 20kg/10kg 10 DB Power cleans 15/10 5 Ball over shoulder 30/20 “

SS : April 20th 2019

Metcon SS.19.04.20 4 rounds for time: 15/10 cal bike 40 Box step ups 30 KB deadlifts 24/16 20 Ring rows 1 lap run Aim for a consistent time with each round Finish within 30 minutes!

CF : April 20th 2019

Metcon CF.19.04.20 “30 minute timecap 30 – 20 – 10 DB SNATCH 22.5/15 Sit ups 1 minute rest 22 – 16 – 10 DB snatch Burpee over DB 1 minute rest 15 – 12 – 9 Devils press TTB **Scale weight to finish in 30 minutes “