[WOD070122] Warm-up Warm-up AMRAP x 3 MINUTES 6/4 Cal Bike (Mod) 6 Slow Air Squats 4 Alt. Groiners Rest 1:00 AMRAP x 3 MINUTES 6/4 Cal Bike (Fast) 6 Kang Squats 4 Push-Ups Weightlifting Back Squat (1-1-1-1-1) STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 9 of 9 (Score…
[WOD063022] Warm-up Warm-up 1 ROUND 50 Single Unders 10 PVC Pass Thrus 8 Snatch Grip Upright Rows 10 Ring Rows 8 Up-Downs Into… 1-2 ROUNDS (Time Permitting) 25 Double Unders 10 Bootstrappers 10 Snatch Grip Deadlifts 8 Snatch Grip Hang High Pulls 8 Up-Downs to a Target EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1…
[WOD062922] Warm-up Warm-up 200m Run Into… 25ft High Kicks 25ft Quad Pull 25ft Ankle Roll Outs 25ft High Knees 25ft Butt Kicks Into… 2 SETS ON A 2:00 CLOCK… 100m Run 7 Lunge + Lunge + Air Squat Max Alt. Groiners in Remaining Time Metcon
[WOD062822] Warm-up Warm-up AMRAP x 3 MINUTES 5 Barbell Strict Press 5 Barbell Good Mornings 10 Step-Ups 10 Cat Cows Into… AMRAP x 4 MINUTES 5 Barbell Push Press 5 Barbell RDL 10 Box Jumps 10 Alt. V-Ups Weightlifting Deadlift (Weight) STRENGTH ON A 25:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 9…
[WOD062722] Warm-up Warm-up 2 ROUNDS 30 Crossbody Mountain Climbers 6/6 Single Arm Ring Row 6 Push-up to Pike Into… 2 ROUNDS 1:00 Bike or Row 10 Single DB Floor Press 10 Ring Rows 5 Burpees Weightlifting Bench Press (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press Week 9 of…
[WOD062522] Warm-up Warm-up EMOM x 9 MINUTES MIN 1 – :45 Row (Pace: EZ→Mod→Hard) MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 15/12 Cal Row 8 Strict…
[WOD062522] Warm-up Warm-up AMRAP x 3 MINUTES 30 Single Unders 10 Alt. DB Deadlifts 10 DB Bent Over Rows Into… 2 ROUNDS 30 High Jump Single Unders (or Double Unders) 15 Sit-Ups 10 Alt. DB Swings :20 Dead Hang SKILL 3 SETS 20 Banded Lat Push Down 3-5 Kip Swings 2-4 Kipping Pull-Up w/:02 Pause…
[WOD062322] Warm-up Warm-up 2 ROUNDS 1:00 Cal Bike (EZ-MOD) 5 Inchworms 5/5 Staggered Stance Good Mornings 10 Deadbugs Into… 1 ROUND :30 Cal Bike (FAST) 10 Up-Downs 10 Barbell RDL Weightlifting Deadlift (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Deadlift* *Based off of 90% of Heavy 1-Rep. This is a Deload…
[WOD062222] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 100m Run + Max Bootstraps MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – 10 Up-Downs + Max Cat/Cow MIN 4 – :45 Cossack Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Back Squat*…
[WOD062122] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 2 ROUNDS 5/5 Moose Antlers 10 Slow Scap Pull-Ups 8 Barbell Strict Press 6 Snatch Grip Deadlift Into… 2 ROUNDS 6 Burpees 6 Hang Snatch High Pull* 6 Ring Row 6 Kip Swings *R2 complete Hang Muscle Snatch EXTENDED WARM-UP 3 SETS 5 TNG Power Snatches* 1…