Archives

CF : June 27th 2019

Warm Up “Full body stretching x3 2 Lap run 10 PVC OHS 30s Hollow hold “ Core WOD (optional) Skills “Hand balancing – Recap from last week – Bailing – Wall facing – Fingertips close to wall – Hands up to 2 feet away from the wall – Try kicking up without the wall – […]

HIIT : Wednesday 26th June 2019

Warm Up Sweaty One Metcon HIIT.26.06.19 45s on 15s off 3rds, rest 1 min after 3rds 1. Plate thrusters 2. Plate chest press 3. Weighted plank 1. Weighted step up high knee 2. Db bent over row 3. Db russian twist 1. Burpees to target 2. Push up (on box) 3. Hanging knee raise

CF : June 26th 2019

Warm Up “30 cal x5 each Deadlift Power clean F.squat Push press Split jerk “ Technique “Clean and split jerk technique Skill / Strength CLEAN & JERK 1RM 1 RM Clean & Jerk “Clean and split jerk 1-1-1-1-1 (Build to a heavy single over 5 sets Rest and evaluate for up to 2 minutes after […]

SS : June 26th 2019

Metcon SS.19.06.26 “100 Walking lunges 90 Double unders/skips 80 Squat jumps 70 DB snatch 60 Single DB Box step ups 50 Push ups 40 Renegade rows 30 Pull ups/Ring rows 20 DB deadlifts 10 Devils press “

CF : June 25th 2019

Warm Up “3 rounds: 80 Skips 5 Box jumps (low to high) 10 Wallballs “ SAQ “Build to a high single seated box jump over 5 sets 1-1-1-1-1 No shin scraping! “ Strength PULL UPS Please input your scale e.g. used green band RING DIPS Ring Dips. STRICT Scale with band or box dips, add […]

FM : June 25th 2019

Warm Up “Mobilize with PVC pipe 3 Round 50 single unders 10 band lats pull down (straight arm) 10 duck walk” Gymnastics “TTB Progression – Hanging knee raises – Hanging knee to elbows (if possible)” Skills Overhead Squat – Stance set up: shoulder width stance – Midline stabilization (neutral spine) – Bar set up: wide […]

CF : June 24th 2019

Warm Up “Foam roll lats and quads x3 rounds 1 lap run 1 length long walking lunge hip stretch 10 ring rows/5 Pull ups “ Skill / Strength “Bulgarian split squats 3×10/10. 30kg/20kg “ Strength FRONT SQUAT “Front squats 1-1-1-1-1 Build to a heavy single. Warm up then start @ 70% “ Metcon CF.19.06.24 “10 […]

SS : June 23rd 2019

Metcon SS.19.06.23 “In teams of 2: 40 Cal ass bike 40 DB clean and jerk (x2 DB) 40 DB renegade row 4 lap run 30 Cal ass bike 30 DB clean and jerk (x2 DB) 30 DB renegade row 3 lap run 20 Cal ass bike 20 DB clean and jerk (x2 DB) 20 DB […]

SS : June 22nd 2019

Metcon SS19.06.22 “45:15 x 4 Ski erg D Ball over shoulder Alt lunges with OH press Box dips Plank hold 1 lap run (rest in remaining time)”

CF : 22nd June 2019

Technique Metcon CF.19.06.22 “3 rounds : 90s ON 30s in-between exercises Airbike DU’s Front rack hold 60/40 Air squats Plank hold “