Archives

CF: August 20th 2019

Warm Up “Foam roll before class – Lats 3 rounds 50 Single skips/double unders 10 Handcuff to rotation 30 Walking lunges 10 Push ups “ Strength STRICT PRESS “Strict press 4×7 @ 60% 1s up, 3s down 1 minute rest “ RING DIPS Ring Dips. STRICT Scale with band or box dips, add weight if […]

CF: August 19th 2019

Metcon “Foam roll before class – Lats 3 rounds 1 lap run 10 light wallballs 30s deadhang (try single arm) “ Metcon “EMOM 8 minutes: 20s of kipping Pull ups/ beat swing with towel/small soft object inbetween knees. *The focus is technique not reps “ Metcon FRONT SQUAT “Front squats 4×7 @ 60% 3s down, […]

SS: August 18th 2019

Metcon SS.19.08.18 “5 rounds: 20/15 Airbike calories 20 Wallballs 20 Wall ball sit ups 20 Pull ups/Ring rows 40 minute timecap “

CF: August 17th 2019

Metcon CF.19.08.17 74 rounds 17 Burpee box jumps 24/20 8 DB Squat clean 22.5/15 19 Cal row 45 Wallballs

CF: August 16th 2019

Warm Up “Foam roll before class! 40 Calories; Bike, Ski, Row “ Skills Metcon CF.19.08.16 “Every 20s x 10 minutes: x1 Power clean and Push jerk @60 – 70% “ Metcon CF.19.08.16 (A) “For time. Maintain proper form throughout. 21 Deadlifts @ 100/60 21 TTB 15 Deadlifts @ 120/80 15 TTB 9 Deadlifts @ 140/100 […]

CF: August 15th 2019

Warm Up “Foam roll lats, quads, hamstrings, calfs 3 rounds 1 Length bear crawl 10 Beat swings 15 Ring rows “ Conditioning “EMOM 9 minutes: Try and hold each one for up to 30 seconds! 1. Top of ring dip hold 2. Bottom of ring dip hold 3. False grip hang “ Skills “RING MUSCLE […]

SS: August 15th 2019

Metcon SS.19.08.15 “5 x 5 minute rounds: 21/15 Cal bike 15 DB power cleans 15 Burpee over DB Rest in the remaining time. “

FM: August 15th 2019

Warm Up “Mobilize / stretch 3 Rounds 1 length burpees broad jump 10 banded good mornings 30s plank” Gymnastics “TTB Progression – Hanging knee raises – Hanging knee to elbows (if possible)” Skills Deadlift – Stance set up: shoulder width stance, butt above knee – Bar set up: mid shin, shoulder in front of bar, […]

SS: August 14th 2019

Metcon SS.19.08.14 “5 rounds: 21 Mountain climbers 21 Push ups 15 Sit ups 15 TTB (hanging knee raises) 9 Box step ups 9 Plate OH squat 15/10 “

CF: August 14th 2019

Warm Up “3 rounds 5 Inchworm to cobra 10 Wall angels 1 length Lunge stretch walk! (slow) “ Accessory Work “Bulgarian split squats 3×10 reps each side *If too light use 8/12KG KB “ Strength BACK SQUAT 1 RM “Back Squats 1-1-1-1-1 90s – 2 minutes rest HEAVY SINGLE! “ Metcon CF.19.08.14 “For time. 15 […]