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Category: Programs

Programs

GirlFit WOD, November 27, 2018

November 27, 2018, Author: admin

METCON45 Warm-up METCON45 WU Tabata cardio 20:10 x 4 2 rounds of: 5 walking inchworms 10 glute thrusters 20 scorpions Then Red band activation 10 push ups 10 ring rows 10 air squats Metcon Metcon (Time) Team Ski: In teams of 2-3 people, for time ski 8km. There is a 35 minute cap on this […]

Programs

GirlFit WOD, November 26, 2018

November 26, 2018, Author: admin

Metcon45 Warm-up METCON45 WU Tabata cardio 20:10 x 4 2 rounds of: 5 walking inchworms 10 glute thrusters 20 scorpions Then Red band activation 10 push ups 10 ring rows 10 air squats Metcon Metcon (3 Rounds for reps) 3 x 10 minute windows to complete: A) 1 x 800m run, 40 goblet squats 20/12kg, […]

Programs

Athletic WOD, November 24, 2018

November 24, 2018, Author: admin

Athletic Warm-up Warm-up 2 mins Cardio Leg Swings Glute Thrusters x 15 Pushup to Downward Dog x 5 Calf Walkouts Childs Pose Spidermans Pigeon Stretch Pushups x 15 Squat to Pike x 10 Metcon Metcon 25 min EMOM: 1. 15/10 Cal Assault Bike 2. 10 x Man Makers 20/12.5 3. 15/12 Cal Row 4. 10 […]

Programs

Olympic Lifting WOD, November 24, 2018

November 24, 2018, Author: admin

LIFTMBA Warm-up Weightlifting Metcon (Weight) 1 power clean 1 hang squat clean 2 power jerks 5 rounds increasing load Hang Snatch complex (5 rounds increasing load) 1 hang power snatch 1 overhead squat 1 hang squat snatch

Programs

GirlFit WOD, November 24, 2018

November 24, 2018, Author: admin

GirlFit Warm-up Metcon Metcon (Time) For time complete: 100 alternating lunges 90 sit ups 80 ring rows 70 mountain climbers 60 air squats 50 push ups 40 glute bridges 30 burpees 20 strict pull ups 10 burpee box jump overs * Every 4 minutes complete a 200m run ** Begin with a 200m run

Programs

Athletic WOD, November 23, 2018

November 23, 2018, Author: admin

Athletic Warm-up Deadlift Warm Up 2mins Cardio Walking Lunges x 20 Inchworms x 10 Glute Thrusters x 15 Red Band Activation Scorpions Lower Back Stretch Vertical Jumps x 10 Empty Bar: Stiff Leg DL x 10 Weightlifting Deadlift (4 x 12) Work up to your heaviest weight for 12 reps, perform 4 sets at that […]

Programs

Athletic WOD, November 22, 2018

November 22, 2018, Author: admin

Athletic Warm-up Clean WarmUp 2mins Cardio Glute Thrusters x 15 Pushup to Downward Dog x 10 Straight Leg Vertical Jumps x 10 Ankle Mobility Calf Walkouts Forearm Mobility Squat Hold 30 secs Empty Bar: 5 x Deadlift, 5 x High Pull, 5 x Hang Power Clean, 5 Front Squat Weightlifting Clean (1 x 1) 20 […]

Programs

Athletic WOD, November 21, 2018

November 21, 2018, Author: admin

Athletic Warm-up Skill Warm Up 2 minutes shuttle runs Leg Swings 30 second efforts: Air squats Pushup to Downward Dog Glute Thrusters Scorpions Then Red Banded Activation 15 ring rows 15 pushups 5 burpees Skills Handstand Push-ups (Technique Practice) 10 mins practicing progressions and correct technique for kipping HSPU. Scaled Versions: – Handstand Hold – […]

Programs

GirlFit WOD, November 21, 2018

November 21, 2018, Author: admin

GirlFit Warm-up Full Body Warm-up 1 2min Cardio Leg Swings Green + Red Band Wall Angels x 15 Scorpions Pushup to Downward Dog x 10 Active Spidermans Pigeon Stretch Squat to Pike x 10 Metcon Metcon (8 Rounds for reps) Tabata x Eight: 20:10 work:rest for 4 minutes Air squats (to wall ball) Alt S/A […]

Programs

GirlFit WOD, November 20, 2018

November 20, 2018, Author: admin

GirlFit Warm-up Full Body Warm-up 1 2min Cardio Leg Swings Green + Red Band Wall Angels x 15 Scorpions Pushup to Downward Dog x 10 Active Spidermans Pigeon Stretch Squat to Pike x 10 Metcon Metcon (3 Rounds for reps) ESD (Energy System Development) 3 minutes work 2 minutes rest Ski/Bike/Row 3 rounds Metcon (Time) […]