Uncategorized

QOD Warm-up AMRAP 8 10 cal Row 30 sec Plank Hold 10 each Single Arm Russian KB Swings 30 sec Hollow Hang Strength Core Circuit!... Read More

Warm-up Hips/Pullup03 Without stopping: 30 Mt Climbers 20 Alternating Groiners 10 Burpees Then without stopping: 10 Prone PVC Pass Throughs 10 Supermans holding PVC 10... Read More

Warm-up Strength Front Squat (1RM) Metcon High intensity Metcon (Time) 2 RFT 20 TTB 10 Squat Cleans 135/95# 40 Double Unders Beginner 2 RFT 15... Read More

Olympic Lifting Oly meet style, 3 attempts per lift. Snatch (1RM, any style) Clean and Jerk (1RM, any style) Recovery

Warm-up Strength Superset movements as you build in weight Weighted Pull-ups (1RM) Push Press (1RM) Metcon Low intensity Metcon (6 Rounds for time) 2 sets:... Read More

Warm-up Strength Deadlift (1RM) Metcon Moderate intensity Metcon (Time) For Time: 10 Bar MU 30 Box Jumps 24/20″ 20 CTB 20 Box Jumpovers 30 Pullups... Read More

Warm-up Metcon Active recovery Metcon (AMRAP – Rounds and Reps) AMRAP 30 @ 75% effort: 400m Run/500m Row 20 Box Jumpovers 24/20″ 30 sec Plank... Read More

Warm-up Strength Front Squat (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon Moderate intensity Metcon (Time) For Time: 45 Thrusters 95/65# 45 Pullups Rest 2 min 45... Read More

Warm-up Strength Push Press (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon High intensity Recovery Cross Training Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10... Read More

Warm-up Strength Deadlift (4-1-4-1-4-1) 4s: 75-85% 1s: 90-100% Metcon Moderate intensity Metcon (AMRAP – Reps) 2 rds: 45 sec on/15 sec off Alternating Pistols Double... Read More