[WOD061422] Warm-up Warm-up ON A 7:00 CLOCK… 2 ROUNDS :45 Bike @ Moderate Pace 10 Scap Pull-Ups 6/6 Single Arm Ring Rows 12 Banded Chest Fly Into…. 2 ROUNDS :30 Bike @ Hard Pace 10 Slow Banded Lat Pushdowns 10 Slow Banded Face Pulls 6 Hand Release Push-Ups Weightlifting Bench Press (Weight) STRENGTH 1×5 @…
[WOD061322] Warm-up Warm-up 4 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Good Mornings *1 SET = MOVT 1 + MOVT 2. Into… 2 ROUNDS 10 Alt. Deadbugs 8 Tempo KB Deadlifts (20X1) 6 Cat/Cows 15 Tall Jump Single Unders Into… 1-2 ROUNDS (Time Permitting) 20 Alt. Plank Hip Taps…
[WOD061122] Warm-up Warm-up 1 ROUND 5 Inch Worms 10 Step-Ups 10 WB Push Press 10 Elbow Punches Into… 1 ROUND 5 Push-Up to Pike 8 Step-Overs 8 WB Front Squats 5 Clean Deadlift Into… 1 ROUND 5 Burpees 6 Wall Balls 6 Box Jump-Overs 5 Hang Muscle Clean Metcon Metcon (AMRAP – Rounds and Reps)…
[WOD061022] Warm-up Warm-up 2 ROUNDS (7:00 CAP) 100m Run 5/5 Single Arm Ring Rows 5/5 Alt. Single Arm KB Deadlifts Into… 1 ROUND 200m Run 5/5 Single Arm KB Upright Rows :10 Dead Hang into :10 Active Hang 10 Scap Pull-Ups Weightlifting Metcon STRENGTH 3 SETS 10/10 Single Arm Banded Lat Pull Down 10-15 Banded…
[WOD060922] Warm-up Warm-up 1 ROUND 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers Into… 2 ROUNDS 10 Plate Front Squats 10 Burpees 10 Alt. Cossack Squat Weightlifting Back Squat (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Back Squat* *Based off of 90% of Heavy 1-Rep **Add 5-10lb…
[WOD060822] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – 10 Banded Face Pulls + 10 Banded Lat Pushdowns MIN 3 – 40 Single Unders + Max Plank Hold Metcon Metcon (Time) 3 SETS 60/48 Cal Row 5 Rope Climbs 40 Sit-Ups 80 Double Unders -Rest 2:00…
[WOD060722] Warm-up Warm-up ON A 7:00 RUNNING CLOCK… 2 ROUNDS 12 Up-Downs 6/6 SA DB Strict Press 12 Alt. Lunges 12 Sit-Ups Into… 2 ROUNDS 12 Slam Ball Ground to Overhead 6/6 SA DB Floor Press 12 Goblet Squats 12 Tuck-Ups Weightlifting Bench Press (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90%…
[WOD060622] Warm-up Warm-up 2 Rounds 8/6 Cal Bike (EZ Pace) 6 Cat/Cows 6/6 Single Leg Glute Bridge-Ups 8 Alt. Deadbugs Into… 2 Rounds 10/8 Cal Bike (Hard Pace) 5/5 Staggerd Stance Good Morning (Optional BB) 8 Above The Kneed Deadlifts :30 Tuck Hold *Round 2 complete Empty Bar Deadlifts Weightlifting Deadlift (Week 6 of 9)…
[WOD060422] Warm-up Warm-up 4 ROUNDS (:15 EACH) MOVT 1 – Jumping Jacks MOVT 2 – Groiners MOVT 3 – Up-Downs MOVT 4 – Jumping Squats Into… 1 ROUND 10 Elbow Punches + 5 OH Press 8 Scap Pull-Ups 6 Tuck-Ups 4 Burpees Into… 1 ROUND 5 Clean Deadlift + 5 OH Press 8 Kip Swings…
[WOD060322] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 5 Up+Overs* 10 Lunges 10 Groiners + Thoracic Rotation 10 Alt. Bird Dogs *1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to…