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…

Wednesday, 18 September 2019

Part A: Warm Up Controlled Articular rotations Part B: 2 x single arm Complex Left arm 7Kb windmills 7Kb thrusters 7Kb swings Pull up bar kipping swings Right…… Part B: Every 2 minutes, for 8 minutes (4 sets) of: High hang +…

Tuesday, 17 September 2019

Part A : Hip and ankle CARS… active mobility chosen by Coach Part B: 800 m run for time Part C: Front Squat *Set 1 – 6 reps @ 70% of 1-RM *Set 2 – 4 reps @ 80% *Set 3 – 3 rep @ 90% *Set 4 – 2 reps @ 95% Rest 2 minutes between…

Monday, 16 September 2019

Warmup 3 rounds 10 Inchworm 10 plank rotations 10 hip thrusters 10 hindu pushups 10 good mornings Part A: 12 min emom Min 1: 8 Deadlifts increased weight over sets Min 2: 8 strict pull ups (weighted or banded)Min 3: Reverse flys…

Saturday, 14 September 2019

Warm Up Nadia's Choices Metcon Open Workout 19.4 Part A: 3 Rounds 10 Snatch @95/65lbs 12 Bar-facing burpees Then, rest 3 minutes before continuing Part B: 3 Rounds 10 BMU 12 Bar-facing burpees 12 min cap

Friday, 13 September 2019

Mobility for Hip Hinge Couch stretch Runners lunge Frog hinge lumbar flexion Hip hinge changing foot positions Kettlebell squeeze grip Deadlifts Then… Part A: Four sets Thrusters x 6 reps 45/30kg rest 30 seconds 50 Double-unders…

Thursday, 12 September 2019

Part A: Barbell warmup complex4 sets of with empty barDeadlift, hang power snatch, overhead squat, snatch Part B: Snatch balance Set1: 50% Set2: 55% Set3: 60% Set4: 65% Set5: 70% Part C: Snatch ComplexEvery 2min for 8min1High hang1Hang1…

Wednesday, 11 September 2019

Part A: Two sets of: 30 Second Supinated-Grip Hang from Pull-Up Bar Rest 15 seconds Hindu Push-Ups x 10 reps Rest 15 seconds Bottom’s Up Kettlebell Press march Rest 15 seconds Single-Arm front rack Kettlebell Cossack Squat x 8 reps each…

Tuesday, 10 September 2019

Part A: 3 sets of: 10 Air Squats 10 Dumbbell Strict Press 10 Snow Angel's 10 rev scorpion Then stretch tricep and prepare for front rack arm position 3 sets of 10 front Squat with empty bar. Part B: Every minute, on the minute, for…