Thursday, 18 Apr 2019

GARUDA 101

  • Bulgarian/L/wide/behind back
  • Row work –
    – Ring row 3×10
    – One arm row 3×8
    – Arc rows 3×12
  • Cooldown stretch –
    – Pole lat stretches
    – Lat PNF Stretch

0 Read More

Tuesday, 16 Apr 2019

METCON FIT

METCON

  • 12 mins Running clock
  • 3 rounds
    – 400 m run with ball
    – 10 Burpees to Bar
    – Remaining Time
    – Wallballs

RX

METCON

  • 4 Rounds:
  • 8 HSPU
    – 10 Power Snatch (40/30)
    – 12 Toes to Bar *15 Unbroken Wallballs after each round
    (Timecap 20mins)

 

0 Read More

Monday, 15 Apr 2019

EARLY RISER

METCON

  • 21-15-9
    – Hang Power Snatch/ KBS
    – Overhead Sq
    – Each Drop of BAR/ KB
    – 5 Burpees Over Bar/KB

RX

METCON

  • 3 Rounds:
    – 400m Row
    – 12 Hang Squat Clean (60/40)
    – 12 Shoulder to Overhead

0 Read More

Friday, 12 Apr 2019

EARLY RISER

METCON

  • 12 mins AMRAP:
    – 12 Ground to OH
    – 30 Double Unders

METCON FIT

METCON

  • 4 Rounds:
    – 15 TTB
    – 20 Wallballs
    – 25 Abmat Situps

RX

SWOD

  • Clean & Jerk: 6 sets of 1 Clean and 2 Jerks (Start at 60% and move up)

METCON

  • 21-15-9
    – DB Thrusters (22.5/15)
    – Burpee over DB (Timecap 15mins)

0 Read More

Thursday, 11 Apr 2019

GARUDA 101

HANDSTAND:
Mobility work –
Wrist stretches 4×10
Weighted arm circles x10
Weighted dislocates 2×5
Partner prone pvc overhead hold with shoulder push x10s
Lat PNF Stretch x5 then 10s
Partner bar hang arc shoulder push and hold x10
Partner straight leg seated overhead push hold with knee between shoulders x10s
Supine overhead wall hold with feet elevated 2x30s

Wall walk –
Long hollow to wall walk HS arc/hollow shapes 3×10
End to end double bent leg kick-ups

Kickup balance –
Plank arch hollow x10
Partner wall single leg tuck kickups 3×10
Partner off wall single leg tuck kickups 3×10

Partner bail practice –
Partner off wall kickup handstand balance 3 x max hold

Cooldown stretch-
Capsule stretch 30s each side
Reach underneath 30s each side

0 Read More

Wednesday, 10 Apr 2019

EARLY RISER

METCON

  • 4 Rounds
  • 4 mins AMRAP:
    – 9 Ring Dips
    – 6 Hang Power Clean
    – 3 Shoulder to OH
    – 1 min Rest

METCON FIT

METCON

  • Team of 2:
  • For Time:
    “Barbara” with NO 3 min rest instead 200 m run together after each round
    1 person work at a time, can switch anytime

RX

SWOD

  • Back Squat 5 x 3 @ 80%+
  • 2.) DB Strict Press 4 Sets @ AHAFA x 8 Per Side

METCON

  • Time Tiral: 5 x 10 Cal Air Assault Bike – Rest 5 mins between each Round
  • Record time of each Round

0 Read More

Tuesday, 09 April 2019

METCON FIT

METCON

  • E3MOM for 18 mins:
  • 1st: 200 m run
    – 20 Alt Db Snatches 15/10
    – 2nd: 2 rounds of “cindy”
    – 3: 1 min plank
    – 35 double Unders

RX

METCON

  • 30 Toes to Bar
  • 20 Power Clean (50/35)
  • 30 Ring Dips
  • 20 Front Squats (50/35)
    (Timecap: 20mins)

0 Read More

Monday, 8 April 2019

EARLY RISER

METCON

  • For Time:
    – 400 m run
    – 50 Wallballs
    – 50 Pull Ups
    – 50 Ground To OH
    – 50 HSPU
    – 100 Double Unders

RX

METCON

  • 12min AMRAP:
    – 30 DU
    – 12 Overhead Squats (40/30)
    – 6 Chest to Bar Pull Ups

0 Read More

Friday, 05 April 2019

EARLY RISER

METCON

  • Team of 2:
    – 10 rounds of
    – 400 m row/run
    – 15 Devil Press 15/10

METCON FIT

METCON

  • 12 Min Amrap:
    – 15 Ground to OH 20/15
    – 15 Box Jump Overs 24/20

RX

SWOD

  • Snatch: 6 sets of 2 Power Snatch + 1 Full Snatch (Start at 60% and move up)

METCON

  • 30-20-10
    – Kbs (32/24)
    – Box Jumps
    – (Timecap 15mins)

0 Read More

Start typing and press Enter to search