Warm Up 2 Rounds 10 Dislocates 10 OHS 10 Sots Press Strength/Skill Take 10 minutes to find a heavy 3 OHS @ 31X1 (Focus on form and mechanics over load. Use PVC or empty bar if needed) MetCon Every minute on the minute for 12 minutes perform: Odd – 8 OHS (95/65) Even – 8 […]
Warm Up Pec stretch and triceps smash 2 Rounds 10 Wallslides 10 T Push Ups 10 KBS Strength/Skill 4 Sets A1: Press x 2-4 reps @ 20X1 – Rest 45 seconds A2: Russian KBS x 10-15 reps – Rest 45 seconds A3: Plank on elbows x 45 seconds – Rest 45 seconds MetCon In teams
Warm Up Row 500m easy pace Hip and Front Rack Mobility 2 Rounds 10 Dislocates 10 OHS 10 Ring Rows @ 2111 Strength/Skill A. Front Squat x 3 @ 30X1 In 12 minutes, build to a 3RM. B. Weighted Pull Up x 2 @ 20X1 In 8 minutes, build to a 2RM OR Perform 2-3
Warm Up Dynamic Drills Lat and Pec stretch 2 Rounds 10 Wallslides 10 T Push Ups 10 Push Press (45/35) Strength/Skill Push Press x 3RM In 10 minutes, build to today’s 3RM. MetCon 10 minutes @ 80% 5 Pull Ups 10 HR Push Ups 15 Sit Ups Rest/Walk 5 minutes 5 minutes @ 90%
Schedule Update We will be open for the 9:00am and 12pm class! Come in and train if you can get here safely! Warm Up Dynamic Drills Then 2 rounds 5 Inchworms 10 Good Mornings 15 Russian KBS Strength/Skill 4 Sets A1: Deadlift x 4-6 reps @ 2111 – Rest 20 seconds A2: HSPU x 8-12
Warm Up Dynamic Drills 2 Rounds 10 Dislocates 10 OHS 20 Double Unders (60 singles) Strength/Skill Power Snatch instruction Then build to a moderate triple in the Power Snatch in 10 minutes MetCon Open 14.1 Complete as many rounds and reps as possible in 10 minutes of: 30 Double Unders 15 Power Snatch (75/55)
Warm Up Dynamic Drills Then 2 rounds 5 Box Jumps 10 T Push Ups Row 250m Strength/Skill 4 Sets A1: Front Squat x 2-4 reps @ 31X1 – Rest 60 seconds A2: HSPU x 8-10 or Wall Walks x 3-5 – Rest 60 seconds Metcon 3 x 500m Row Rest 2-3 minutes between efforts Try
Warm Up 2 Rounds 5 Inchworms 10 Good Mornings 10 KBS Strength/Skill 4 Sets A1: 1 Halting Clean DL + 2 Clean Pulls – Rest 45 seconds A2: Seated SA KB Press x 6-8 per @ 21X1 – Rest 45 seconds A3: KB Windmill x 4-6 per @ 4111 – Rest 45 seconds A4: Dips
Warm Up Dynamic Drills as a group MetCon 10 minutes @ 80% 5 Burpee Box Jump Over 10 Sit Ups 60m Farmers Carry Rest/Walk 5 minutes 10 minutes @ 80% 5 KB Thrusters 7 Pull Ups 60m SA OH Carry Rest/Walk 5 minutes 10 minutes @ 80% Row 250m 10 HR Push Ups
Warm Up Foam roll posterior chain 10 Alt. TGU Jumprope 3 minutes – practice double unders or jumping mechanics for singles Workout of the Day 5 Sets A1: Alt. Front Racked Reverse Lunges x 8-10 per @ 1010 – Rest 45 seconds A2: Push Ups x 10-15 @ 20X1 – Rest 45 seconds A3: Supine
