Archives

CF : February 18th 2019

Warm Up Foam roll quads and hammies 3 rounds 100 Single skips 1 length Bear crawl 1 Length Jump squats Skills HSPU practice (10 minutes) If no HSPU practice wall kick ups If efficient perform 5×5 Strict HSPU Skill / Strength Strength BACK SQUAT Back Squat 4×5 @ 75% 3s DOWN 2s UP 90s rest […]

SS : February 17th 2019

Metcon SS.19.02.17 In partners 45s each movement 20s Transition to next station. Calorie row : 90 degree squat hold MB slams : Wall sit Devils press : Hollow hold Tricep dips : Elevated plank hold Burpee box jumps : Top Ring row Hold 1 minute rest after all!

SS : February 16th 2019

Metcon SS.19.02.16 x10 rounds: 30s KB swings 16/12 30s Burpees 30s Walking lunges 30s Goblet squats 16/12 30s Rest

CF : February 15th 2019

Warm Up EMOM 16: 1: Airbike 2: 30 Skips + 10 light KB swings 3: Burpee Box jumps 4: Rest Skill / Strength STRICT PRESS Strict press 4×7@65% 2s UP 3s DOWN 1 minute rest Metcon CF.19.02.15 21 – 18 – 15 – 12 – 9 – 6 – 3 DB Thrusters 22.5/15 Burpee over […]

HIIT : Friday 15th February 2019

Warm Up 3 rounds 1 lap run 20 airsquat 30 jumping jacks Metcon HIIT.15.02.19 5 rounds each section! 1 min rest extra before you move to the next section 🙂 Section A: 30sec Burpees 30sec Jumpin Lunges 30sec Abs Swimmer 30sec REST Section B: 30sec HR Push Up 30sec Jump Squat 30sec Abs Bikes Get […]

SS : February 14th 2019

Metcon SS.19.02.13 5 x 4 minute rounds 15 Goblet Squats 12/9 Cal row 15 Box jump to step down 1 Lap run Rest in remaining time

CF : February 14th 2019

Warm Up Foam roll lats and back 3 lap run then… 3 rounds 10 archer squats 5 Jefferson curls 30s Dead hang Strength RING DIPS Ring Dips. STRICT Scale with band or box dips, add weight if need. PULL UPS Please input your scale e.g. used green band Ring Dips/ Banded 4 x Maximum effort. […]

FM : February 14th 2019

Warm Up Mobilize shoulder 3 Rounds 50 Skips 1 Length Bear Crawl 15 V-Sits Skills Turkish Get Up Strength Strict Press 4×7 Increase weight incrementally to a heavy set Metcon FM.19.02.14 3 Rounds For Time 1 Lap Run 21 KB Swing 12 Pull ups

HIIT : Wednesday 13th February 2019

Warm Up 3 rds 50 skipping rope 10 archer squat 10 push up 5 inchworm Metcon HIIT.12.02.19 AMRAP 10min 1 lap run 10 weighted box step up 10 db squat EMOM 12min (with partner) 10 kb swing 10 burpees ME plank Finisher 100 sit up

SS : February 13th 2019

Metcon SS.19.02.13 5 x 4 minute rounds 15 Goblet Squats 12/9 Cal row 15 Box jump to step down 1 Lap run Rest in remaining time