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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 […]

HIIT : Monday 18th June 2018

Warm Up Warm Up 3 rounds: 1 lap Run 10 each Dead Bug 10 each Bird Dog 10 Inchwoms Metcon HIIT.18.06.18 GRAB YA BALL Working in interval 45 sec work & 15 sec rest. Get 1 min rest every 5rounds 50 Reps Half Burpees to Front Press Squat with Ball 10 Air Ball 10 Russian […]

CF: Thursday 14th June 2018

Warm Up Mobilize shoulders 3 rounds 10 cal AB 1 length each arm OH KB walk 5 burpee high jump Technique Partner up and work on slow power snatch making sure you fully extend with a fast stable drop Strength POWER SNATCH 1RM Power snatch 1RM Build to last weeks weight in singles then perform […]

SS: Wednesday 13th June 2018

Metcon SS.18.06.13 5 rounds: 30/20 cal row 20 burpee over rower 20 wallballs rest 90s

CF: Wednesday 13th June 2018

Warm Up Mobilize hips, ankles and Lats 3 rounds 1 minute plank 15 AKBS 1 length OH plate duck walk Technique Partner up, get a rack and work on Squatting with a vertical torso vertical with knees wide Strength FRONT SQUAT 1RM Front squat 1RM Build to last weeks weight in singles then perform an […]

MR: Tuesday, 12th June 2018

Warm Up EMOM 9 mins 25/20 Cal Row 10 PVC Rotation 10 OHS Squat Core Work 3 Rounds 30s work 15s rest MB Sit-up MB V-Up and Pass MB Sit-Up and Throw Bicycle Abs Skill / Strength Power Snatch 9 Rounds E90s 1-3: 3 Power Snatch, 2 OHS 4-6: 4 Power Snatch, 2 OHS 7-9: […]