Strict Season Week 4/8
MondayMetcon“Sick Note”AMRAP 205 Wall Walks10 Kettlebell Overhead Walking Lunges, Right10 Abmat Sit Ups10 Kettlebell Overhead Walking Lunges, Left AimCore Strength / Balance MobilityStraddle StretchSeal Stretch…
Strict Season Week 3/8
MondayMetcon“Alexithymia”27-21-15-9Front Squats 60/40KgBar Facing Burpees AimLactate Tolerance / Breathing MobilityCouch Stretch Tuesday Structure & Skills1A) Backwards Sled March3-4 x 50′1B) Handstand Walk3-4 x 50′ 2A)…
Strict Season Week 2/8
MondayMetcon“Barnum & Bailey”AMRAP 1610 Ring Rows10 Pistols20 Shoulder Taps AimBalance & Coordination MobilityRing Pec Stretch TuesdayStrengthEvery 2 Minutes for 30 Minutes2 Overhead Squats (from the…
Strict Season / Off Ramp Week
MondayMetcon“Karen”150 Wall Balls, for time AimSelf Talk & Endurance / Strategy MobilityWall Ball Thoracic StretchCouch Stretch TuesdayMetcon“Medved”AMRAP 205 Strict Chest to Bar Pull Ups10 Abwheel…
Open Season – Final Week!
MondayMetcon“Eudaemonia”AMRAP 155 Wall Facing HSPU10 Pistols15 Kettlebell Swings 24/16Kg TuesdayMetcon“Tyson”50 Double UndersDeadlifts 60/40Kg50 Double Unders10 Deadlifts 80/50Kg50 Double Unders10 Deadlifts 100/60Kg50 Double Unders10 Deadlifts 120/70Kg50…
Open Season – Week Two
MondayMetcon“Mad Men”AMRAP 189 Thrustsers 43/29Kg15 Bar Facing Burpees21 Double Unders AimOpen Training / Breath Control MobilityCouch Stretch TuesdayMetcon“Gladiator”20 Handstand Push Ups20 Chest to Bar Pull…
Open Season – Week One
MondayMetcon“CrossFit Open 17.4”Complete as many rounds and reps as possible in 13 minutes of:55 deadlifts 102/70Kg55 wall-ball shots55-calorie row55 handstand push-ups AimGame Day Prep 1…
Pre Season – Final Week!
MondayMetcon“Brigid”5 RoundsRun 400m20 Wall Balls15 Kettlebell Swings 24/16Kg AimBreathing Control / Pacing MobilityWall Ball Thoracic Stretch TuesdayMetcon“Soft Launch”10 Rounds9 Toes to Bar7 Burpee Box Jump…
Kennedy Cycle Week 5
MondaySkillPause clean + Jerk Strength3 x 3 Front squat @ 85% MobilityCouch stretchStraddle stretch TuesdaySpeed work / plyometricsDepth Jumps 3 x 5 SkillPush press x…
Kennedy Cycle Week 4
MondaySkillPause clean + Jerk Strength3 x 3 Front squat @ 85% MobilityCouch stretchStraddle stretch TuesdaySpeed work / plyometricsDepth Jumps 3 x 5 SkillPush press x…