[WOD090822] Warm-up Warm-up AMRAP x 10 MINUTES :45 Cardio Choice 8 Up-Downs 8 Box Step-Overs 10 Single DB Curls 10 Single DB Overhead Tricep Extension Metcon Metcon EMOM x 28 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :20/:20 Single Arm Ring Rows MIN 3 – :45 Up-Down Box Crawl Overs (30/24) MIN…
[WOD090722] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 8 Lunges with PVC Pass Through 8 Push-Up to Pike 8 PVC Overhead Squats Weightlifting Snatch (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) Week 1 of 9 Metcon Metcon (AMRAP – Reps) 1.) 3 SETS ON A…
[WOD090622] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 12 Slam Ball Lunges + Max Good Mornings MIN 2 – :45 Up-Downs MIN 3 – 12 Slam Ball Ground to Overhead + Max OH Hold MIN 4 – :45 Tempo Air Squats @ 21X1 MIN 5 – 12 Slam Ball Front Squats + Max…
SCFit – Mon, Sep 5
[WOD090322] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1 ROUND 10-8-6 Up-Downs Wall Ball Cleans Box Step-Overs Into… 1-2 ROUNDS 6 Wall Ball Front Squat 6 Wall Ball Push Press 6 Box Jumps 6 Burpees Metcon THE GRINDSTONE (Time) NCFIT BENCHMARK WORKOUT "THE GRINDSTONE" EMOM UNTIL COMPLETION* Rotate the below movements until 150 Wall Balls…
[WOD090222] Warm-up Warm-up ON A 9:00 RUNNING CLOCK.. 6 SETS (:20 ON / :10 OFF) Cal Bike Into… 1 ROUND 8 Clean Deadlift 8 Upright Rows 16 Alt. Elbow Punches 8 Hang Muscle Cleans Into… 1 ROUND 10 Ring Rows 8 Scap Pull-Ups 8 Small Kip Swings 6-8 Jumping Pull-Ups Weightlifting Metcon (Weight) STRENGTH EVERY…
[WOD090122] Warm-up Warm-up 1 ROUND 1:00 Row 12 Scap Push-Ups 12 DB Slides Into… 1 ROUND :45 Row 5 Double Push-Up Inchworms 5/5 DB Around The World Into… 1-2 ROUNDS (Time Permitting) :30 Row 10 Up Downs 10 Sit-Ups Metcon Metcon (AMRAP – Reps) 5 SETS ON A 4:00 RUNNING CLOCK… 300/250m Row 10 Up-Down…
[WOD083122] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 40 Single Unders* + Max Alt. Calf Stretches MIN 2 – 12 Glute Bridge-Ups + Max Groiners MIN 3 – 40 Single Unders* + Max Calve Raises MIN 4 – 12 Slow Air Squats + Max Bootstrappers *Single Unders can turn to Double Unders in…
[WOD083022] Warm-up Warm-up EVERY 2:30 MINUTES x 3 SETS 8 PVC Snatch Deadlifts 6 Lunge with PVC Pass Through 8 Single Ring Ring Row 8 Tight Kip Swings Mobility in remainder of time* * Suggested mobility → Bootstrappers, Groiners, Flag Pole, Push-Up To Pike EXTENDED WARM-UP 4 SETS 3 TNG Power Snatches* -Rest as Needed…
[WOD082922] Warm-up Warm-up 1 ROUNDS 200m Run 8 Alt. Step-Ups to Groiner* 6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side) 6 Alt. Samson Lunges *Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides. Into……