[WOD060122] Warm-up Warm-up AMRAP x 4 MINUTES 30 Jumping Jacks 5 Inch Worms + Push-Up 5/5 DB Deadlifts 5/5 DB Upright Rows Into… AMRAP x 4 MINUTES 30 Alt. DB Toe Taps 5 Up-Downs Over DB 5/5 DB Power Cleans 20 Mountain Climbers Weightlifting Deadlift (5-5-5) STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @…
[WOD053122] Warm-up Warm-up 2:00 Row @ Easy Pace Into… EMOM x 4 MINUTES MIN 1 – 12 Samson Lunges + Max Step-Ups MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps Into… EMOM x 4 MINUTES MIN 1 – 12 Cossack Squats + Max Straight Leg Sit-Ups MIN 2 – 12 Slow…
[WOD053022] Warm-up Warm-up 1 ROUND 100m Run 8 Single Ring Ring Rows 8 Knee Push-ups to Pike 6 Alt. Walking Samson Stretch Into… 1 ROUND 100m Run 8 Ring Rows 8 Push-Ups to Pike 8 Tempo Air Squats (12X1) Into… 1 ROUND 100m Run 8 Kip Swings 8 Jumping Pull-Ups w/ Kip Swing 8 Push-Ups…
[WOD052822] Warm-up Warm-up 1 ROUND 30 Single Unders 10 Step-Ups 10 KB Deadlift 10 Alt. Shoulder Taps Into… 1 ROUND 10 Single + Single + High Jump (30 total jumps) 10 Step-Ups (KB optional) 10 Russian KB Swings 10 Alt. Shoulder Taps Into… 1 ROUND 10 Single + Single + Double (30 total jumps) 10…
[WOD052722] Warm-up Warm-up 2 ROUNDS 12 PVC Pass Thru 10 Hollow Rocks 8 Arm Haulers 100m Run INTO.. AMRAP x 4 MINUTES 100m Run 10 PVC OH Lunge-Lunge-Squat 5 Burpees Weightlifting Metcon (Weight) STRENGTH 5-5-5* Tempo Overhead Squats (22X1) *Build up to a Moderate weight. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number…
[WOD052622] Warm-up Warm-up EMOM x 4 MINUTES (:45 ON/ :15 OFF) MIN 1 – Cal Row (EZ-MOD) MIN 2 – Step-Ups MIN 3 – 3 Inchworms + 3 Jefferson Curls MIN 4 – Alt. Staggered Stance Good Mornings Into… EMOM x 4 MINS (:45 ON/ :15 OFF) MIN 1 – Cal Row (MOD-FAST) MIN 2…
[WOD052522] Warm-up Warm-up AMRAP x 4 MINUTES 8 DBL DB Deadlift + Bent Over Row 8 Alt. DB Arnold Press :20 DBL DB Farmer Hold 8 Quad Heel Taps Into… AMRAP x 4 MINUTES 8 Scap Pull-Ups 8 Slow Strict Knee Raises 8 DBL DB Push Press 8 DBL DB Seesaw Rows Metcon Metcon (Time)…
[WOD052422] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges MIN 2 – 10 Scap Pull-Ups + Max Ring Rows MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups MIN 4 – 100m Run @ Mod Pace + Max Air Squats MIN 5 –…
[WOD052322] Warm-up Warm-up 1:30 Cal Bike (EZ-MOD Pace) Into… 2-3 ROUNDS 5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise) 8 Reverse Lunges* 6 Up-Downs + Scap Push-Up 4 Push-Up to Pike *R2+ switch to Empty Bar Front Rack Reverse Lunges. Into… 1:30 Cal Bike (MOD-HARD Pace) Weightlifting Bench Press (Weight) STRENGTH 1×5 @ 75% 1×3…
[WOD052122] Warm-up Warm-up 1 ROUND 100 Run 5 Push-Up to Pike 10 Cossack Squats 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 8 Wall Ball Front Squats 8 Elbow Punches 8 Strict Press 8 Small Kip Swings Into… 1 ROUND 6 Wall Balls 6 BB Muscle Clean 6 BB Push Press 6 Big Kip…