[WOD082522] Warm-up Warm-up 3 SETS 1:00 Row* 16 Alt. Reverse Lunge 20 Crossbody Mountain Climbers 10 Scap Ring Rows 5/5 Single Arm Ring Row *Round 1- 20-24 SPM Round 2- 24-28 SPM Round 3- 28-32 SPM Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 22 MINUTES 1000/800m Row 50 Alt. Crossbody Mountain Climbers 25…
[WOD082422] Warm-up Warm-up 1 ROUND (3:00 CAP) 25’ High Knees 25’ Butt Kickers 25’ High Skips 25’ Quick Skips 100m Run Into… AMRAP x 5 MINUTES 6 Samson Lunges 6/6 DB Arnold Press 6 Broad Jumps 6 Push-Up to Pike Metcon Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK 400m Run 20…
[WOD082322] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 10 Step-Ups + Max Groiners MIN 2 – 10 Empty Barbell Deadlifts + Max Cat/ Cow MIN 3 – 10 Scap Push-Up + Max Calf Raise MIN 4 – 10 Glute Bridge-Ups + Max Hold EXTENDED WARM-UP EMOM x 12 MINUTES MIN 1 – 3…
[WOD082222] Warm-up Warm-up 2 ROUNDS :45 Row 8 PVC Pass-Thrus 8 Air Squats 10 Sit-Ups Into… 1-2 ROUNDS (Time Permitting) 8 PVC Muscle Snatches 8 PVC OH Squats 10 Wall Ball Shots 10 Ring Rows Metcon Metcon (Time) 3 SETS 50 Wall Balls (20/14)|(14/10) 40 Sit-Ups 300/250m Row 20 Pull-ups 10 Overhead Squat (115/75)|(75/55) -Rest…
[WOD082022] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1-2 ROUNDS 10/10 Wrist Rolls 8 Alt. 90/90 Hip Stretch 6 Alt. Samson Stretch 4 Plank to Down Dog Into… AMRAP IN REMAINDER OF TIME :30 Bike EZ Pace 8 Alt. Step-Ups 4 Tempo Push-Ups (1111) 4/4 DB Strict Press Metcon Metcon (AMRAP – Rounds and Reps)…
[WOD081922] Warm-up Warm-up 2 ROUNDS 100m Jog 10 Up-Downs 8 Scap Push-Ups 8 Alt. Groiners 8 Air Squats Into… 2 ROUNDS 100m Run 5 Burpees* 12 Alt. Elbow Punches 6 Strict Press w/ :01 Pause OH 6 Barbell Front Squats *Rnd 2 complete Burpees Over the Bar. Weightlifting Thruster (Weight) STRENGTH ON A 10:00 RUNNING…
[WOD081822] Warm-up Warm-up 2 ROUNDS 10 Alt. Bird Dogs 5/5 Moose Antlers 12 Slow Supinated Band Pull-Aparts 30 Mountain Climbers Into… AMRAP x 6 MINUTES 10 Banded Upright Row 8/8 Single Arm Russian Kettlebell Swing :30 Wall Sit :20 Reverse Plank Metcon Metcon EMOM x 24 MINUTES MIN 1 – :45 KB Upright Row (Athlete…
[WOD081722] Warm-up Warm-up TABATA 6 SETS (:20 ON / :10 OFF) Bike @ Moderate Pace Into… 1 ROUND 10 Alt. Lunge with PVC Passthrough 8 Cat/ Cows 6 Alt. V-Ups 4 Push-Up to Pike Into… 1-2 ROUNDS (Time Permitting) 10 PVC Overhead Squats 8 PVC Behind the Neck Push Press 6 V-Ups 4 PVC Snatch…
[WOD081622] Warm-up Warm-up AMARAP x 6 MINUTES :30 Row @ moderate pace 6/6 Leg Swings 6 Up-Downs + Scap Push-Up 6 Step-Ups Metcon Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA,…
[WOD081522] Warm-up Warm-up 2 ROUNDS 12 Alt. Reverse Lunges 8 Goblet Slam Ball Good Mornings 8 Below the Knee Deadlifts 5/5 Single Arm Ring Row Into… 1-2 ROUNDS (Time Permitting) 5/5 Slow Split Squats 4 Slam Ball G2OH + 4 Slam Balls (Fast Hip Open/ Close) 8 Mid-Shin Deadlifts 10 Single Ring Ring Row Metcon…