Monday, 9 September 2019

Warm-Up: 8min EMOM Min 1) Assault Bike or Row x 60 seconds (60-65% perceived effort) Min 2) Monster walks x 60 seconds Min 3) Shuttle sprints x 4 times Min 4) Bear Crawl x 8steps forward + 8 steps backward Part A: 8min Min 1) Assault…

Friday, 6 September 2019

Warm-Up. CARS 2 X Wall Slides x 10 Shoulder stretch handstand on box 30 sec Windmills x10 5 each side Followed by… Every Minute on the Minute for 6 minutes (3 sets): Station 1 – bear crawl Station 2 – bar swings Then… Part…

Thursday, 5 September 2019

Part A: Barbell warmup complex 4 sets of with empty bar Deadlift, hang power snatch, overhead squat, snatch Part B: Snatch balance Set1: 50% Set2: 55% Set3: 60% Set4: 65% Set5: 70% Part C: Snatch Complex Every 2min for 8min 1High…

Wednesday, 4 September 2019

Part A: EMOM 12min 40 Second Side Plank (left) 40 Second Side Plank (right) 40 Second Scapular Circles from Quadrap Position ALTERNATE 30 Second Supinated-Grip Hang from Pull-Up Bar 12 Alternating Bowler’s Squats 12 Alternating Cossack…

Tuesday, 3 September 2019

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

Monday, 2 September 2019

Warm-Up Banded Lat Pull Downs x 10-15 per arm Y’s, T’s & W’s x 5 reps each Lunge Matrix x 3 steps to each position Elbows on box lat stretch For the following two drills, draw out your ideal jerk footwork and use those marks to…

Saturday, 30 August 2019

Metcon Open Workout 13.1 AMRAP 17 40 Burpees 30 Snatches @75/45lbs 30 Burpees LIKE Snatches @135/75lbs 20 Burpees 30 Snatches @165/100lbs 10 Burpees .o89Max Snatches @210/120lbs Note: Burpees to target 6" taller than athlete's arms…

Friday, 30 August 2019

Warm-Up Two sets of: Perform 30 seconds each of the following movements… *Station 1 – rev plank walks *Station 2 – bear crawl *Station 3 – duck walk *Station 4 – knees to chest hold *Station 5 – head stand hold *Station 6…

Thursday, 29 August 2019

Coaches choice Of CARS Mobility and stability drills for snatch Reverse flys Y in Squat position External Rotation with bands Part A: Warmup Split Squat Jumps 3x5/leg (10 total) Part B: Snatch @…

Wednesday, 28 August 2019

Part A: Two sets of: 45 sec Kettlebell Goblet Squat Rest 15 seconds 45 seconds Turkish get-ups alternate Rest 15 seconds 45 seconds hip thrusters barbell Optional Rest 15 45 Second Supinated-Grip Pull-Up with low bar Rest 15 45 seconds…