[WOD122221] Warm-up Warm-up 3 ROUNDS :30 Row* 10 Jumping Groiners 10 Supermans 7 Goblet Kang Squat** *Increase pace each Round (EZ → Mod → Hard) **Round 2 perform 7 KB Swings; Round 3 perform 7 Goblet Squats Weightlifting Metcon (Weight) STRENGTH 6-6-6-6 Tempo Back Squat (2121) @ Heavy -Rest as Needed b/t Sets- (Score is…
[WOD122121] Warm-up Warm-up 3 SETS (7:00 CAP) 8 Behind the Neck Press :20 Overhead Hold 6 Up-Down Step-Ups :20 Tall Plank 8 Tuck-Ups Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 6 SETS Build to a Heavy Complex… 1 Snatch Pull + 1 Power Snatch + 1 Overhead Squat *Start Moderate & Build to Heavy. (Score…
[WOD122021] Warm-up Warm-up AMRAP x 7min -100m Run -12 Deadbugs -12 Bird Dogs -35 Single Unders At 3:30 Mark Switch to -100m Run -10 Alt. V-Ups -12 Ankle Roll Outs -30 Double Unders Metcon Rannie (Time) FOR TIME 50-40-30-20-10* Double Unders Sit-ups *400m Run After Each Full Round Weightlifting Post Workout Strength (Weight) 3-4 Sets…
[WOD121821] Warm-up Warm-up LINE DRILLS (4:00 Cap, Move Quick!)* Walking Knee Hug Walking Quad Stretch Walking Figure-4 Butt Kickers High Knees *(20’ for each drill,w/ a light jog back to starting position) Immediately Into… 200m Group Run Immediately Into… AMRAP x 4 MINUTES 10 Alt. Lunges 5 Up Downs 5 DBL DB Deadlift 5 DB…
[WOD121721] Warm-up Warm-up 6 Minute Running Clock… 400m run In time remaining AMRAP of * 5 Barbell Deadlifts 5 High Pulls 5/5 Elbow Punches 5 Strict Press 5 Up Down + High Jump *First round with a PVC, from here move to a barbell. Weightlifting Clean and Jerk (Weight) ON A 20:00 RUNNING CLOCK… Build…
[WOD121621] Warm-up Warm-up 2 ROUNDS 1:00 Row 10 Scap Pull-Ups 8/8 SA DB Turkish Sit-Up 6/6 SA DB Front Rack Lunge* *Perform a SA Overhead Lunge in the 2nd Round EXTENDED WARM-UP 2-3 SETS FOR QUALITY 3/3 Turkish Get-Ups 8/8 Tempo Self-Supported Single Arm Bent Over Row (2121) (Athlete Choice)* *Staggered stance and lean non-rowing…
[WOD121521] Warm-up Warm-up 2 ROUNDS 1:00 Bike 10 Groiners + Twist 10 PVC Pass Through 10 PVC Back Squat* *Perform 8 PVC OHS in the 2nd Round Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep Overhead Squat *Bar Comes from the Ground or Rack. (Score is Weight) -No Additional Rest…
[WOD121421] Warm-up Warm-up AMRAP x 6 MINUTES* 100m Run 12 KB Deadlifts 10 Box Step-Ups 8 Deadbugs At the 3:00 Minute Mark Switch to.. 100m Run 12 Russian KB Swings 10 Lateral Box Step-Ups 8 Alt. V-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 16 MINUTES 10 Deadlift (225/155)|(155/105) 16 Box Jumps (24/20)*…
[WOD121321] Warm-up Warm-up 2 SETS 30 Single Unders 8 Scap Pull-Ups 8 Kip Swings 8 Strict Knee Raises Into… 3 SETS 30 Single Unders 8 Slam Ball Deadlifts 8 Slam Ball Curl to Press 8 Up-Downs Metcon Metcon (Time) FOR TIME 100 Double Unders Immediately Into… 2-4-6-8-10-12-14-16-18-20 Slam Balls (20/15) 10-9-8-7-6-5-4-3-2-1 Toes to Bar Immediately…
[WOD121121] Warm-up Warm-up AMRAP x 8 MINUTES* 5 Inch Worms 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 and Reps) AMRAP x 8 MINUTES…