Tuesday, 27 August 2019

Warm Up Prep Ankle, hip and shoulder Mobility 10 Rocking frogs 10 Heel raises in down dog 10 shin box 90'90' 5 windmills on each side 10 snow Angel's Part A: 3 rounds of 1min Row or Assault for calorie calories Rest 2 min Add total…

Monday, 26 August 2019

Warm Up CARs Hips, Lats and Front Rack Mobility Part A: 2 to 3 Rounds 10 Broad Jumps 10 Kettlebell Swings (Light) 10 Scapular Pullups Part B: Metcon 10-8-6-4-2 Hang Power Clean 55/35kg Front Squat 55/ 35kg Bar Muscle Ups Part…

Saturday, 24 August 2019

Warm Up Coaches choice Part A: Barbell warmup complex 4 sets of with empty bar Deadlift, hang power snatch, overhead squat, snatch Part B: Snatch balance 1 rep Set1:60% Set2:65% Set3: 70% Set4: 75% Set5:80% Part C: Snatch Complex…

Friday, 23 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 Then… Part…

Thursday, 22 August 2019

Warm Up Coaches choice Part A: Barbell warmup complex 4 sets of with empty bar Deadlift, hang power snatch, overhead squat, snatch Part B: Snatch balance 1 rep Set1:60% Set2:65% Set3: 70% Set4: 75% Set5:80% Part C: Snatch Complex…

Wednesday, 21 August 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, 20 August 2019

Warm Up CARS SHOULDERS AND SCAPULA HIP AND ANKLE Part A: EMOM 10 Odd number 30 Double Unders + 10 Wallballs Even numbers 10 burpees + max effort situps Part B: Metcon AMRAP 12min 8 Strict press (65% of 1rep max) 4 push press…

Monday, 19 August 2019

Warm Up Part A: Tabata x 1 sets each of: (20 seconds work followed by 10 seconds rest 8 rounds) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold Part B: Metcon 3 Rounds For Time 18…

Friday, 9 August 2019

Part A: Emom, for 12minutes (3 sets) of: Interval 1 – Freestanding Handstand Holds or Donkey Kicks Interval 2 – 15 swing ball throw on wall with medball Interval 3 – Full Support Hold on Low Rings or bar x 30 seconds Interval 4 –…

Thursday, 8 August 2019

Coaches choice Of CARS Mobility and stability drills for snatch Then Reverse flys Y in Squat position External Rotation with bands Part A: Warmup Split Squat Jumps 3x5/leg (10 total) Part B: Snatch @ 70% High hang + hang + Overhead…