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HIIT : Friday 22nd June 2018

Warm Up Warm Up 3 rounds of: 1 Lap Run Inchworms Walkout Lunges Band X Walk Metcon HIIT.22.06.18 5 Rounds each exercise: 1:00 8 Push Ups + Max Air Squat Rest :30 REST 1 MIN 1:00 8 each side of Jumping Lunges + Max Commandos Rest :30 REST 1 MIN 1:00 8 Burpees Tuck Jump […]

CF: Friday 22nd June 2018

Warm Up Stretch/Mobilize 3 rounds 10 cuban press 1 length duck walk 10 V-sits Skill / Strength 2 rounds RX Record scores 1 x ME Strict pull ups 90s rest 1 x ME kipping pull ups 90s rest 1 x ME BMU Scale: Record scores 1 x ME Ring rows (FEET UNDERNEATH TOP BAR) 90s […]

MR: Thursday, 21st June 2018

Warm Up 3 Rounds 1 length Bear Crawl 10 Squat Jump 50 Skips Mobilize/Stretch Skill / Strength   Full Snatch 5 sets of 4 Full Snatch Increase weight if empty barbell is too light Increase more weight if technique is perfect If don’t have mobility scale it to Power Snatch + OHS Metcon MR.18.06.21 AMRAP […]

CF: Thursday 21st June 2018

Warm Up 3 rounds 5 inchworms 10 wallballs 8 Hamstring walkouts Conditioning 4 supersets 8 Behind the neck strict press 12 DB lateral raise 1 minute rest 4 superset 8 DB bench press 12 Bent over fly 1 minute rest Metcon CF.18.06.21 3 rounds: in Partners, 1 min on: 1 min rest Bag carry/Front rack […]

SS: Thursday 21st June 2018

Metcon SS.18.06.20 In partners: Complete: Share reps equally 2000m row 25 DB box step overs 100 DB snatch 1500m row 50 DB box step overs 75 DB snatch 1000m row 75 DB box step overs 50 DB snatch 500m row 100 DB box step overs 25 DB snatch FINISH

HIIT : Wednesday 20th June 2018

Warm Up 2 rounds of 2 Lap Run Low Bear Crawl Inchworms Walk Sit Up Metcon HIIT.20.06.18 STRENGTH WEDNESDAY Round 1: Upper Body (20/15) DB Row DB Curl DB Press 12, 11, …., 1 Wait for others to finish, in remaining time do MAX PUSH UP REST 2 MIN Round 2 Lower Body (20/15) DB […]

CF: Wednesday 20th June 2018

Warm Up   Stretch and mobilize shoulders EMOM 9: 1. 1 lap run + 5 burpees 2. 10 PVC rotations + 10 OHS 3. 1 minute plank Technique HandStandPushUp skills and efficiency Skill / Strength Pistol squats to bench (deep/weighted) 5 x 8 each side 45s rest after both sides Metcon CF.18.06.20 3 rounds in […]

SS: Wednesday 20th June 2018

Metcon SS.18.06.20 In partners: Complete: Share reps equally 2000m row 25 DB box step overs 100 DB snatch 1500m row 50 DB box step overs 75 DB snatch 1000m row 75 DB box step overs 50 DB snatch 500m row 100 DB box step overs 25 DB snatch FINISH

CF: Tuesday 19th June 2018

Warm Up Stretch and mobilize hips and wrists 20 cal bike 20 burpees 20 light weight DB thrusters 10/5 Technique  What is a THRUSTER ? Strength THRUSTER  5-5-5-5-5 Thruster from the floor (1st rep cluster) Metcon CF.18.06.19 EMOM: 20 mins 1. 50 double unders/25 plank jack – tuck jump 2. 12/9 cal airbike 3. ME […]

CF: Monday 18th June 2018

Warm Up stretch and mobilize 3 rounds 5 inchworm to push up 10 PVC OHS 2 lap run Skills / Strength 2 rounds, record scores! 1 x ME ring dips 90s rest 1 x ME push ups 90s rest 1 x ME L-sit hold Metcon DT 5 Rounds for time: 12 Deadlift 9 Hang Power […]