[WOD092922] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 5/5 SA Ring Row + Max Scap Pull-Up MIN 3 – 10 Step-Ups+ Max Groiners MIN 4 – 30 Big Jump Single Unders + Max Calf or Tib Raises Metcon Metcon (AMRAP – Rounds and Reps) ON…
[WOD092822] Warm-up Warm-up EMOM x 7 MINUTES MIN 1 – 100m Run + Max Tuck Hold MIN 2 – 12 Slow Scap Push-Ups + 12 Alt. Shoulder Taps MIN 3 – 100m Run + Max Plank Hold MIN 4 – 10 Strict Press + Max Up-Downs MIN 5 – 100m Run + Max Hollow Hold…
[WOD092722] Warm-up Warm-up ON A 5:00 CLOCK… 2-3 ROUNDS 5 Slow Scap Pull-Ups 6 Alt. Groiners 7 Cat Cows 8 Empty Barbell RDL Then New 5:00 Clock… AMRAP x 5 MINUTES 5 Kip Swings 6 Ring Rows 7 Empty Barbell Deadlifts 8 Russian KB Swings Weightlifting Metcon (Weight) STRENGTH 4 SETS* 2 Pausing Clean Deadlifts**…
[WOD092622] Warm-up Warm-up AMRAP x 5 MINUTES 8/6 Cal Row 8 Alt. Reverse Lunges 8 Wall Ball Strict Press* 4 Sumo Stance Good Mornings *At 2:30 complete 8 Wall Ball Push Press -Into- 1 ROUND 10 Alt. Slow Cossack Squats 8 Groiner + Twist 8 Bootstrap Squats 6 Kang Squats 6 Tempo Air Squats @22X1…
SCFit – Sun, Sep 25
[WOD092422] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Sumo Good Morning (BB in Second Round) 10 Scap Pull-Ups (10 Ring Rows in Second Round) 10 Superman Raises Into… 1 ROUND 10 Up-Downs 10 Sumo Deadlift 10 Small Kip Swings 10 Hollow Rocks Metcon Metcon (AMRAP – Rounds and Reps) ON AN 20:00 RUNNING CLOCK……
[WOD092322] Warm-up Warm-up 3 ROUNDS 100m Run (increasing pace) 8 BB Upright Rows 20 Alt. BB Elbow Punches 12 Alt. Piked Shoulder Taps* 5 Inchworm + Push-up *Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up. Weightlifting Metcon (Weight) STRENGTH EMOM x 12 MINUTES* 1 High Hang Power Clean + 1…
[WOD092222] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Bar Hang MIN 2 – :45 Samson Lunges MIN 3 – :45 Alt. DB Seesaw Row MIN 4 – :45 Quad Heel Taps Metcon Metcon (Time) FOR TIME* 200m DB Farmer Carry (50/35)|(35/20) 160 Alt. DB Farmer Lunges 120 Alt. DB Slides 80 Alt….
[WOD092122] Warm-up Warm-up 3 ROUNDS 30 Calf Raises → 50 Single Unders → 50 Double Unders* 10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Chest or TTB 10 Push Presses W/ Empty Barbell *This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do…
[WOD092022] Warm-up Warm-up AMRAP x 6 MINUTES :30 Row @ Mod Pace 4 Lunge + Lunge + Air Squat 4 Up-Downs* 4 V-Ups *Switch to Burpees @ 3:00. Weightlifting Front Squat (8-6-6) STRENGTH 8-6-6* Front Squat *Start Moderate and build to Moderate-Heavy. (Score is Weight) Week 3 of 9 Metcon FLATLINE (AMRAP – Reps) NCFIT…