Tuesday, 1 October 2019

Warm Up: Coache's Choice Part A: Odd: 30s double under practice Even: 10 Wallballs @14/10lbs + Warmup for clean and Jerk Part B: Metcon 6 Rounds For Time 6 clean and jerk 45/35kg 6 toes to bar 12 Burpees over the bar Part…

Monday, 30 September 2019

Warmup Controlled Articular rotations Ankle hip should Skill - double-unders warmup Part A: Start with an empty bar 5 Deadlift, Barbell rows and front Squat then build over 5 min for your first set Partner work, rest as partner…

Saturday, 28 September 2019

Warm Up 3 Rounds (Not For Time) 300m Row 8 Scapular Pullups 8 Bent Over Dumbbell Row (Light) 8 Dumbbell Goblet Squat (Light) + Part A: Metcon AMRAP 18 18 Cal Row 18 Dumbbell Front Squat @35/20lbs 18 Jumping Pullups 18…

Friday, 27 September 2019

Mobility for Hip Hinge Couch stretch Runners lunge Frog hinge lumbar flexion Hip hinge changing foot positions Kettlebell sl leg Deadlifts Then… Warmup for the thrusters empty bar. Part A: Four sets Thrusters x 6 reps 45/30kg…

Thursday, 26 September 2019

Warm up coach choice Part A: Every 2 for 10 min build up 2+2 snatch push press + overhead squat Part B: Every 2 for 12 min build up 2+2 hang snatch + snatch Part C: Every 2 for 8 min 4 x snatch pull By Pantelis Georgiou

Wednesday, 25 September 2019

Warm Up: Every Minute on the Minute for 12 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Single-Leg Glute Bridges x 10 Station 3 – Dead Bugs x 10-12 reps Station 4 - wall slides x 10 Then… Part…

Tuesday, 24 September 2019

Coaches choice mobility Part A: Barbell Complex Warm up with an empty bar every 2 min 3 to 4 Rounds: 1 clean deadlift, 1 hang power clean, 1 jerk , 1 clean and jerk Part B: Every 2:30, for 25 minutes (10 sets): Sets 1 = 2 reps…

Monday, 23 September 2019

Part A: Rotate through the following movements for 15 minutes at 70-85% effort: 200 Meter Run 10 Double Kettlebell Shoulder to Overhead (16/12 kg KBs) 10 Wide grip Pull-ups 20m bear crawl Part B: Four sets of: Back Squat x 5 reps @ 75-80%…

Saturday, 21 September 2019

Warm-Up. Cars Hip ankle shoulder Part A: Assault Bike or row x 60 seconds (60-65% perceived effort) Walking lunge 60 seconds (accumulate if x 10 steps Side Plank x 60 seconds (accumulate if needed) Bear Crawl x 20 steps forward…

Friday, 20 September 2019

CARS hips and shoulders Warmup 3 rounds of Windmills 5 on each side 10 Inchworm 10 plank shoulder taps 30 sec Handstand holds 30 sec scapula pulls 30 sec Couch stretch 10 reverse lunges Part A: 3 rounds of Bench press drop…