[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…
[WOD081322] Warm-up Warm-up 2 ROUNDS 100m Run 20 Mountain Climbers 10 KB Deadlift 8 Lunges Into… 2 ROUNDS 200/150m Row 10 Russian KB Swings 8 Up-Downs 6 BB Back Rack Lunges Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 36 MINUTES 250/200m Row 200m Run 50 Sumo Deadlift High Pulls (75/55)|(65/45) 250/200m Row 200m…
[WOD081222] Warm-up Warm-up AMRAP x 5 MINUTES 20 Single Unders 8 Wall Deadlifts 8 Wall Ball Strict Press :20 Plank Into.. AMRAP x 5 MINUTES 15 High Jump Single Unders or 15 Double Unders 8 Wall Ball Front Squats 8 Wall Ball Push Press to Target 8 Sit-Ups Metcon NOTE – ANNIE Workout is to…
[WOD081122] Warm-up Warm-up 2 ROUNDS :40 Cardio Choice (EZ Pace) 10 Alt. KB Deadlift 5 Cat/Cows :30 Quad Heel Taps Into… 1-2 ROUNDS (Time Permitting) :40 Cardio Choice (Mod-Hard Pace) 12 Russian KB Swings 6 SLOW Alt. Bird Dogs :30 KB Plank Taps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 1:00…
[WOD081022] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :40 Bike @ Mod-Hard Pace MIN 2 – :20 Slam Ball Ground to Overhead + :20 Step-Ups* MIN 3 – :20 Hollow Hold + :20 Glute Bridge-Up *Switch to Slam Balls and Box Jump on Second Round Weightlifting Metcon (Weight) STRENGTH ON A 12:00 RUNNING…
[WOD080922] Warm-up Warm-up AMRAP x 3 MINUTES 3 Inchworms + Push-Up 4 Scap Push-Up to Pike Position 5 Bootstrappers Into… AMRAP x 5 MINUTES 5 Up-Downs + Alt. Shoulder Tap 5/5 Single Arm Arnold Press 5 Jumping Air Squats STRENGTH EMOM x 8 MINUTES MIN 1 – :40 Wall/Box Hollow Body Hold MIN 2 –…
[WOD080822] Warm-up Warm-up 3 ROUNDS :30 Single Unders (Increase Complexity e/ Round) 12 Alt. Calf Stretches* 10 Supermans 10 Hollow Rocks 100m Run *In the Tall Plank Position, fold one foot over the back heel of the other foot and slowly rock back and try to touch the heel to the floor. Hold this stretch…
[WOD080622] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1 ROUND 25ft Knee to Chest 25ft Figure Four Walks 25ft Toy Soldiers 25ft Walk on Toes 25ft Walk on Heels 25ft High Knees 25ft Butt Kickers 200m Run Into… AMRAP in the Remaining Time Of… 5/5 Sumo DB Deadlift 5/5 DB Curl to Press 6 Alt….
[WOD080522] Warm-up Warm-up 2 ROUNDS 10 Slam Ball Ground to Overhead 7 Scap Pull-Ups 7 Short, Controlled Kipping Swing 7 Push-ups Into… 2 ROUNDS 10 Slam Balls 7 Big, Dynamic Kip Swing 7 Kipping Jumping Pull-Ups or 7 Ring Rows 7 Hand Release Push-ups SKILL EMOM x 6 MINUTES Practice one of the below Pulling…