[WOD081122] Warm-up Warm-up 2 ROUNDS :40 Cardio Choice (EZ Pace) 10 Alt. KB Deadlift 5 Cat/Cows :30 Quad Heel Taps Into… 1-2 ROUNDS (Time Permitting) :40 Cardio Choice (Mod-Hard Pace) 12 Russian KB Swings 6 SLOW Alt. Bird Dogs :30 KB Plank Taps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 1:00…
[WOD081022] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :40 Bike @ Mod-Hard Pace MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups* MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up *Switch to Slam Balls and Box Jump on Second Round Weightlifting Metcon (Weight) STRENGTH ON A 12:00 RUNNING…
[WOD080922] Warm-up Warm-up AMRAP x 3 MINUTES 3 Inchworms + Push-Up 4 Scap Push-Up to Pike Position 5 Bootstrappers Into… AMRAP x 5 MINUTES 5 Up-Downs + Alt. Shoulder Tap 5/5 Single Arm Arnold Press 5 Jumping Air Squats STRENGTH EMOM x 8 MINUTES MIN 1 – :40 Wall/Box Hollow Body Hold MIN 2 –…
[WOD080822] Warm-up Warm-up 3 ROUNDS :30 Single Unders (Increase Complexity e/ Round) 12 Alt. Calf Stretches* 10 Supermans 10 Hollow Rocks 100m Run *In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch…
[WOD080622] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four Walks 25ft Toy Soldiers 25ft Walk on Toes 25ft Walk on Heels 25ft High Knees 25ft Butt Kickers 200m Run Into… AMRAP in the Remaining Time Of… 5/5 Sumo DB Deadlift 5/5 DB Curl to Press 6 Alt….
[WOD080522] Warm-up Warm-up 2 ROUNDS 10 Slam Ball Ground to Overhead 7 Scap Pull-Ups 7 Short, Controlled Kipping Swing 7 Push-ups Into… 2 ROUNDS 10 Slam Balls 7 Big, Dynamic Kip Swing 7 Kipping Jumping Pull-Ups or 7 Ring Rows 7 Hand Release Push-ups SKILL EMOM x 6 MINUTES Practice one of the below Pulling…
[WOD080422] Warm-up Warm-up 2 SETS 5 Inch-Worms 10 Strict Press w/:02 Pause 20 Crossbody Mountain Climbers 40 Single Unders Into… 2 SETS 5 Cuban Presses 10 Air Squats 10 Up-Downs 25 Double Unders EXTENDED WARM-UP ON A 8:00 RUNNING CLOCK… Build up to Workout Weights for Shoulder to Overhead* *Barbell comes from floor. (No Measure)…
[WOD080322] Warm-up Warm-up AMRAP x 4 MINUTES :30 Bike @ Moderate Pace 4 KB Deadlifts 4 KB High Pulls 4 Tuck-Ups Into… AMRAP x 4 MINUTES :30 Bike @ Hard Pace 4 Russian KB Swings 4 Mixed Grip Ring Rows 4 V-Ups Metcon Metcon (Time) FOR TIME* 200 Russian KB Swings (70/53)|(53/35) 150 Sit-Ups 100/80…
[WOD080222] Warm-up Warm-up 2 ROUNDS 200m Run 8 Lunges + PVC Passthrough 8 PVC Deadlifts 8 Hollow Rocks Into… 2-3 ROUNDS 100m Run 8 Barbell Behind the Neck Press 8 Step-Ups* 8 Up-Downs *Switch to Box Jumps on 2nd Round Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 6 SETS* 1 Snatch High Pull + 1…
[WOD080122] Warm-up Warm-up 3 ROUNDS 1:00 Row* 10 Up-Downs 8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes) 10 Ring Rows *R1= 20-24SPM R2= 24-28SPM R3= 26-30+SPM Weightlifting Metcon (Weight) STRENGTH 10-8-6 Tempo Wide Grip Bench Press @30X1* *Start light and build to a moderate weight. Use a slightly wider than standard grip….