[WOD041922] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold MIN 4 – 30 Double Unders + Max Cat Cow MIN 5 – 12…
[WOD041822] Warm-up Warm-up ON A 7:00 RUNNING CLOCK… 1 ROUND 1:00 Row @ Easy Pace 10 PVC Lunge + Pass Through 10 Push-Up to Pike Into… 2 ROUNDS :30 Row @ Mod Pace 8 Barbell RDL 8 Barbell Behind the Neck Strict Press 8 Barbell Back Squat Into… 1-2 ROUNDS :30 Row @ Hard pace…
[WOD041622] Warm-up Warm-up 1 ROUND :30 Single Unders 10/10 Lunges 10 Up Down Step-ups 1:00 Bike (Easy Pace) 1 ROUND :30 High Jump Single Unders 8/8 Single DB Box Step-ups 10 Box Jumps 1:00 Bike (Moderate Pace) 1 ROUND :30 Double Unders / Double Under Attempts 10 Alt. DB Box Step-Ups 10 Up Down Box…
[WOD041522] Warm-up Warm-up QUICK RUN DRILLS (25 ft Each) Walking Knees to Chest Walking Heel to Butt Walking Figure 4 High Knees Butt Kickers High Skips Lateral Skips (Down and Back) Into.. 200m Run Into… 1 ROUND 10 Alt Cossack Squats 10 Alt. 90/90 Stretch 5 Bootstrappers 5 Inch Worms to Squat 1 ROUND 10…
[WOD041422] Warm-up Warm-up 2 RDS 6 I-Y-T (with DB or Plates) 12 Face Pulls 12 Supinated Pull-Aparts 6/6 Slow Half Kneeling Banded Press 1-2 RDS 20 Hollow Rocks 20 Plank Shoulder Taps 10 Scap Push-Ups SKILL ON A 10:00 RUNNING CLOCK… Practice Strict Ring Muscle-Ups *Strict RMU Option 1: Strict Negative Ring Muscle-Ups Strict RMU…
[WOD041322] Warm-up Warm-up 1 ROUND W/ BAND 1:00 EZ Row 10 Banded Pass Throughs 10/10 Lateral Banded Walk* 10 Alt. Cossack Squat 1 ROUND W/ BAND :45 Mod Row 10 Banded Pass Through in Squat Stance** 10 Band Front to Lateral Raise*** 10 Banded OH Squat 1 ROUND W/ BARBELL :30 Hard Row 5 Behind…
[WOD041222] Warm-up Warm-up EVERY 2:00 FOR 4 SETS :30 Max Up-Downs 5 Slow Barbell Jefferson Curls 5/5 SA Ring Rows 5 Scap Pull-Ups 5 Strict Knee Raises In the remainder of time perform some sort of mobility. Preferred are Cat Cow, Groiners, Bootstraps, Moose Antlers, or some sort of Banded Mobility. Metcon Metcon (AMRAP –…
[WOD041122] Warm-up Weightlifting Split Jerk (3×3) STRENGTH 3×3* Split Jerk -Rest as Needed b/t Sets- *All working sets should be Light…about 70-75% of 1-Rep Jerk. This is Deload week, keep mechanics perfect. (Score is Weight) Week 7 of 8 Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES 21/16 Cal Bike 7 Shoulder…
[WOD040922] Warm-up Warm-up AMRAP x 5 MINUTES 20 Mountain Climbers 5 KB Deadlifts (Athlete Choice)* 5 Russian KB Swings 10 KB Goblet Squats 5 Russian KB Swings 5 KB Deadlifts *KB should be light enough to perform the whole complex unbroken each round! Metcon “WHISKEY TANGO FOXTROT” (Time) BENCHMARK WORKOUT "WHISKEY TANGO FOXTROT" FOR TIME*…
[WOD040822] Warm-up Warm-up 1 ROUND (2:00 Cap) 20 Plate Hops* 10 Plate Ground to OH 10 Alt. Cossack Squats 6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap) 8 Clean Deadlift 8 Elbow Punches 8 Alt. Lunges 8 Up-Down to Plate 1 ROUND (2:00 Cap) 6 Hang Muscle Clean 6 Strict Press 6 Front Squat…