General Warm-up Then.., Partner Wod 30 Rounds (15/15 each) Alt 1:1 100m shuttle run 5 DB Burpee Box stepovers *Choose one -1 Rope climb -2 RMU/1-4 BMU -8 C2b/pullups 9am Barbell Snatch (Of Choice) 55% x 2r x 2s; 60% x 2r x 2s; 70% x 1r x 3s; 75% x 1r x 2s; 80%…
Elevated childs pose 2min Ankle stretch 1min e/s Then.., EMOM x 6 12/9 cal :20 SL Wall sit e/s Then.. Front squat 10 Empty bar Then… Every :75 6 Reps @55% 4 Reps @60% 3 Reps @65% Then.., Every :90 x 4sets 3 Front squats @70-80% rest 2min Every :90 x 4 sets 2-3 Front…
3:00 Bike 20 Cossack squts 20 Y-T-W 20 Glute Bridge Then.., 3x 5 SA DB DL + SA DB Push press (e/s) Then.., Complete 5-6 Rounds 500m/400m row/ski 12 Up downs 15 KBS 53/35 5/5 DB snatch 15/9 Push ups
Warm-up 3x 200m jog 15 Banded strich press 10 Banded OHS Then.., EMOM x 4min :30 OHS hold (bb/pvc) Then.., 0:00-10:00 21-15-9 reps. (Rx+ 30-20-10 reps) Cals HPS 75/55 rest 2min 12:00-23:00 100 Double unders/200s 800m run 100 Double unders/200s rest 2min 25:00- 9-15-21 reps (Rx+10-20-30reps) Thruster 95/65 Cals
Warm-up 4 Rounds 150m row/ski 7 Pushup to down dog 2-4 Wall climbs Then.., Skill/Practice – Gymnastics Pushing HSPU/Dips/Push-ups/Hollow Holds Then.., 30min Flow 1.EMOM x 10min M1:10-15 reps DB bench press M2: 35sec Farmers Hold rest 2min 2.EMONx 10min M1: 5-10 HSPU/pike M2: 15 T2b/HKR rest 2min 3.EMOM x6min M1: 40sec Max russian twist M2:…
EMOM x 10min Odd: 12/9 Cal Even: Wallsit w/Meball squeeze btw knees Then.., Back Squat Every :75 8 reps EB 6 reps @60% 5 reps @65% 4 reps @70% 3 reps @75% -then- EVERY :90 x 5 3 Reps @80-90% *Focus bracing each rep with :1 pause on top. Then.., AMRAP 15min 42 Wall balls…
This Saturday This Saturday.. Post competition awards ceremony… CFG brunch style Food, Coffee, Mimosas!!! We encourage you to bring a dish to share🙂 35min. AMRAP: 14 Cal Bike/ski/run 14 Pull-Ups/ring rows 14 Russian KBS 14 Cal Row 14 H.R. Push-Ups 14 Sit-Ups … Then 13 of all that … Then 12 of all that ……
This Saturday.. Post competition awards ceremony… CFG brunch style Food, Coffee, Mimosas!!! We encourage you to bring a dish to share🙂 Snatch warm-up Then.., Snatch Every 1:15 3 reps @40% 3 reps @50% 3 reps @60% 2 reps @65% 3 sets x 2reps @70% 3 sets x 2reps @75% Then.., AMRAP 15 with a partner…
Front Squat Every :90 x 4 4 Reps @65-75% Then.., Every :90 x 4 2-3 reps @ 75-85% Then.., Deadlifts/Plyonetrics 5 DL @50% + 5 Box jumps(step down) 5 DL @60% + 5 BJ 4 DL @65% + 4 BJ 3 DL @70% + 3 BJ 2 DL @75% + 2 BJ then.., 3 Sets…
