[WOD071322] Warm-up Warm-up AMRAP x 3 MINUTES 5 Up-Downs 5 Scap Pull-Ups 5 Ring Rows :30 Plank Hold Into… AMRAP x 3 MINUTES 3 Barbell RDL 3 Barbell Bent Over Row 3 Barbell High Pulls 3/3 Elbow Punches SKILL 1.) 2 SETS 7-10 False Grip Ring Rows :10 Top of the Ring Hold :10 Bottom…
[WOD071222] Warm-up Warm-up EMOM x 8 MINUTES (:40 ON/ :20 OFF) MIN 1 – Row @ EZ Pace MIN 2 – Lunge + Lunge + Air Squat MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches MIN 4 – Row @ Mod Pace MIN 5 – Slow Deadbugs MIN 6 – Empty…
[WOD071122] Warm-up Warm-up 3:00 Cal Bike* Into… 2-3 ROUNDS (Time Permitting) 8 Long Lunge + PVC Pass Thru 8 Scarecrow Snatch 8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3) 8 Air Squats w/ :01 Pause at Bottom** *MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN…
[WOD070922] Warm-up Warm-up EMOM x 10 MINUTES (:45 ON / :15 OFF) MIN 1 – Row EZ Pace → Row Mod Pace MIN 2 – Cossack Squats → Bodyweight Lunges MIN 3 – Tuck Hold → Sit-Ups MIN 4 – Banded Pull Aparts → Banded Chest Fly MIN 5 – Scap Push-Ups → Push-Ups *Arrow…
[WOD070822] Warm-up Warm-up EMOM x 8 MINUTES (:45 ON / :15 OFF) MIN 1 – Box Step-ups → Box Jumps MIN 2 – Alt. DB Strict Press → Pike Push-ups MIN 3 – Alt. DB Around the World → Up-Downs MIN 4 – Wall HS Hold *The arrow means option to switch movement in the…
[WOD070722] Warm-up Warm-up AMRAP x 6 MINUTES 20 Crossbody Mountain Climbers 10 Elbow Punches 5 Scap Pull-Up 5 Strict Knees to Chest 8 Jumping Air Squats* *At 3:00, switch to 5 Front Rack Lunge-Lunge-Squat. Weightlifting Metcon (Weight) EVERY 1:30 x 5 SETS 1 Power Clean + 2 Hang Power Clean *Start Light and end Moderate-Heavy….
[WOD070622] Warm-up Warm-up EVERY 2:00 x 2 SETS :30 Bike @ Moderate Pace 12 Quad Heel Taps 8 Barbell Strict Press Max Plank to Pike Into…. EVERY 2:00 x 2 SETS :30 Bike @ Hard Pace 12 Slow Alt. Shoulder Taps 8 Barbell Push Press Max Barbell Flag Pole Stretch* *Stand the barbell upright. Place…
[WOD070522] Warm-up Warm-up 1-2 ROUNDS 4 Inch Worms + Push-Up 6 Bootstrappers 8 Bird Dogs 10 Slow Calf Raises Into… AMRAP x 4 MINUTES 30 Big Jump Single Unders 8 Barbell RDL 6 Up-Down to Pike 6 Straight Leg Sit-Ups Metcon Metcon (AMRAP – Reps) 6 SETS FOR MAX REPS MIN 1 – Max Double…
[WOD070422] Warm-up Metcon Team 1776 (Time) For Time (In A Team Of 3) – Kettlebell Swings (53/35) – Box Jumps (24/20) – Air Squats – Push-ups – Burpees – Pull-ups – Sit-ups – Row / Bike (Calories) – Double Unders – Wall Balls (20/14) – DB Snatches (50/35) – DB Push Press (50/35) – Power…
[WOD070222] Warm-up Warm-up 1 ROUND 30 Singles Unders 10 Air Squats 10 Strict Press 10 Slow Deadlifts Into… 2 ROUNDS 15 Double Unders 8 Wall Balls 8 Good Mornings 8 Push Press 8 KB Swings 8 Jumping Pull-Ups Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "FILTHY 50" FOR TIME 50 Box Jump (24/20) 50 Jumping Pull-ups…