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CF : February 20th 2019

Warm Up Foam roll lower back/quads/hamstings 3 rounds 1 Length bear crawl 10 PVC OH archer squats 10 SOTs press Skills DB squat snatch practice Technique and execution of DB squat snatch Strength Deadlift 4×5 @ 75% 2s UP 3s DOWN 90s rest DEADLIFT Metcon CF.19.02.20 12 minute AMRAP 2 – 4 – 6 – […]

HIIT : Wednesday 20th February 2019

Warm Up Sweaty One Metcon HIIT.20.02.19 Strength Half team start at I, the other start at II I.AMRAP 15 min 10 deadball slams to half burpees 10 deadball squat 10 deadball over shoulder II. AMRAP 15 min 10 wb run 10 wb lunges 10 wb over box Finisher Tabata 20s on: 10 off – 8rds […]

SS : February 20th 2019

Metcon SS.19.02.20 27 – 21 – 18 – 15 – 12 – 9 – 6 – 3 Wall balls Burpees 1 Lap run after each

CF : February 19th 2019

Warm Up Foam roll back, quads, hams, calfs, lats 3 lap run 20 PVC OHS 15 Burpee broad jumps Technique Power Snatch cycling Metcon CF.19.02.19 EMOM 10: 1. 1 lap run into maximum effort Power snatch 45/30KG 2. Rest CF.19.02.19 (A) In partners: I go, you go: 5 rounds, AFAP 25/18 Cal row 12 Burpee […]

FM : February 19th 2019

Warm Up Mobilize shoulder 3 Rounds 1 Lap Run 1 Length Crab Walk 20 Russian Twists Skills Handstand Progression Wall Walk If efficient, practice kick up to wall and HS hold 5×30 secs – One feet away from the wall – Elbow locked – Bicep beside ear – Natural neck position Strength Push Press 5×7 […]

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 […]

HIIT : Monday 18th February 2019

Warm Up Sweaty Warm Up Metcon HIIT.18.02.19 Bodyweight & Cardio 50 Push Up 10 Burpees 50 Air Squat 10 Mountain Climber 50 Leg Raises 10 Burpees 50 Pike Push Up 10 Mountain Climber 50 Lunges 10 Burpees 50 alt V-ups 10 Mountain Climber

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 […]