HOME WORKOUT Warm-up 3x 60 sec plank 50 High knees 40 flutter kicks 30 shoulder taps 20 mountain climbers 10 cossack squat Metcon (AMRAP – Reps) 5 Rounds In 3 mins 30 Step Ups 30 Reverse Lunges 30 Sit Ups or Russian twists Into max HSPU The handstand push-ups can be strict, kipping, pike (using […]
Monthly Archives: January 2021
HOME WORKOUT Warm-up 3x 20" Arch Hold 20" Handstand Hold 20" Squat Hold Metcon (AMRAP – Rounds and Reps) 7 min ladder 2 SDHP 2 hand release push ups Rest 3 min Metcon (AMRAP – Rounds and Reps) 6 min AMRAP 20 Plank push ups 10 right + 10 left 15 Ground to overhead Rest […]
HOME WORKOUT Warm-up 3x 30 High Knees 20 alt V-Up 10 Scapula Push Up 5 Broad Jump Metcon (AMRAP – Rounds and Reps) dec 0-5 mins – 50 burpee’s – rest in the remaining time 5-10 mins – 5 Min AMRAP of 30 air squats + 15 sit-ups Metcon (AMRAP – Rounds and Reps) 10-15 […]
HOME WORKOUT Warm-up 3x 20 Mountain climbers 20/20 Lateral plank 1 set bear complex Metcon (AMRAP – Reps) WORKOUT 1 In 6 Mins Max backpack bear complex *You can do the complex with a barbell. If you have DB or KB put it in a backpack as it’s a much better stimuls for this workout. […]
HOME WORKOUT Warm-up 3 x 20 Jumping Jacks 20 Russian twists 10/10 Hip Raises Metcon (AMRAP – Rounds and Reps) 7 Min Ladder 2,2,2,4,4,6,6,6….. Front Rack Lunges Sprawls High Pull’s Rest 3 Mins Repeat – aim to match or beat your first score Rest 3 mins Metcon (AMRAP – Rounds) 4 Rounds 30 seconds work […]
HOME WORKOUT Warm-up 3x 1’ Plank 15 Russian Baby Makers 10/10 Squat Reaches 5/5 Kneeling to Standing Metcon (AMRAP – Rounds and Reps) 5 rounds 3 Min AMRAP 3 Down Ups 6 Ground to Overhead 9 Front Squats Rest 1 min between rounds You can use a KB or a weighted rucksack for the GTO […]
HOMEWORKOUT Warm-up 3 rounds 30 High knees 30 Heel flicks 10 cossack squats 5 Inch worm Metcon (AMRAP – Rounds) 6 rounds (30 minutes) Min 1: 30 Double unders/30 dot jumps or 50 single unders into 14 air squats Min 2: 30 Double unders/30 dot jumps or 50 single unders into 30 mountain climbers Min […]
LOCKDOWN 3.0 BENCHMARK WOD LOCKDOWN 3.0 BENCHMARK WOD (Time) FOR TIME 10-20-30-40-50 Air squats sit ups Lunges Burpees ( Compare times with last lockdown and end of this lockdown)
HERO WOD BOB Metcon (AMRAP – Rounds and Reps) For Time 13-12-11-10-9-8-7-6-5-4-3-2-1 reps of: Hand Release Push-Ups Air Squats Sit Ups Benchmark workout on Monday and equipment to be collected.
5K RUN FOR TIME 5KM RUN FOR TIME (Time) 5K RUN FOR TIME WHICH WE WILL DO AT THE END OF JAN AND COMPARE TIMES