[WOD032222] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 400m Run Into… 2 Sets 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Lunges 10 Sit-Ups 2 Sets 10 Banded Lat Pull-Downs 10 Alt. KB Goblet Lunges 10 Burpees 10 V-Ups SKILL 3 SETS FOR QUALITY 5-8 Strict TTB or Slow Hanging Knee Raise 5-8 Strict Pull-Ups…
[WOD032122] Warm-up Warm-up 2 Sets (10:00 Cap) 1:00 Row @ Mod Pace 10 Push-Up to Pike 10 Cat Cows 10 Moose Antlers 10 Alt. V-Ups 2 Sets 1:00 Row @ Hard Pace 8 Up-Downs 8 Glute Bridge-Ups 8 V-Ups 8 Barbell Strict Press Weightlifting STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep…
[WOD031922] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 4:00 EZ to Moderate Row Immediately Into… AMRAP x 6 MINUTES 5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice) 5/5 Plate Single Leg RDL 10 Glute Bridges w/ Pause in the top 10 Plate Sumo Deadlifts Metcon Metcon (AMRAP – Rounds and Reps)…
[WOD031822] Warm-up Warm-up 200m Run Into… 4 ROUNDS (:15 EACH) – Jumping Jacks – PVC Pass Throughs – Jumping Squats* – Hollow Hold *Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Hang Power…
[WOD031822] Warm-up Warm-up EMOM X 10 MINUTES MIN 1 – :45 EZ-MOD Bike MIN 2 – 5 Scap Push-ups + 5 Push-Ups MIN 3 – 6/6 SA Ring Row* MIN 4 – 6-10 Hanging Knee Raises MIN 5 – 3 Rope Lay Downs and Stand-Ups* Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "POT O’ GOLD" FOR…
[WOD031622] Warm-up Warm-up CHIPPER STYLE WARM-UP :30 Row (Arms Only) 10 Air Squats 10 Box Step Ups :30 Row (Legs Only) 8 Jumping Squats 8 Lateral Step Overs :45 Row (Half Stroke) 6 Alt. Curtsy Lunges 6 Box Jumps 1:00 Row (Full Stroke) Metcon Metcon (Calories) 5 SETS ON A 3:30 RUNNING CLOCK… 16 DB…
[WOD031522] Warm-up Warm-up AMRAP x 5 MINUTES 7 Squat Jumps 7 Barbell Upright Rows* 7 RDL ** 7 Strict Press * Switch to Hang Muscle Cleans at Halfway ** Switch to Clean Deadlift at Halfway Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Power Clean + 1 Hang…
[WOD031422] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 35 Single Unders 10 Med Ball Front Squats* 10 Groiners * Front Squats turn to Med Ball Thrusters at 3:00 minutes Weightlifting Metcon (Weight) STRENGTH 8-8-8 Tempo Back Squat (32X1) *Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our…
[WOD031222] Warm-up Warm-up 3 SETS FOR QUALITY 5 Inch Worms w/ Push-Up 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round Metcon Metcon (AMRAP – Rounds) HERO WORKOUT "GEORGIE" AMRAP…
[WOD031122] Warm-up Warm-up 2:00 Run, Bike, Row, or Get a Little Warm! Into… AMRAP x 5 MINUTES 5 Barbell Front Squats (1/1 Elbow Punch at the Top) 5 Push Press (:01 Pause at the Top) 5 Scap Retractions* *Upgrade this movement every round… Round 1 – Scap Retractions Round 2 – Kip Swings Round 3…