[WOD062022] Warm-up Warm-up AMRAP x 4 MINUTES 20 Crossbody Mountain Climbers 6 Scap Push-ups 6 Step-Ups 6 Slam Ball Deadlifts 6 Slam Ball Front Squats Into… 2 ROUNDS 10 Box Jumps w/ Step-Down 8 Push-Up to Pike 8 Slam Balls Weightlifting Bench Press (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Bench…
[WOD061822] Warm-up Warm-up 1 ROUND (12:00 CAP) :45 Row w/ Legs Only 50 Single Unders 12 Alt. Dead Bug 12 Alt. Cossack Squats 8/8 Single Arm DB Strict Press Into… 1 ROUND :45 Row w/ Legs + Hips Only 30 High Jump Single Unders 12 Hollow Rocks 12 Slow Air Squats :20/:20 Single Arm DB…
[WOD061722] Warm-up Warm-up 2 ROUNDS 10 Box Step-ups 10 Scap Push-ups 10 Lunges :15 Top of the Ring Hold Into… 2 ROUNDS 8 Box Step-Overs 8 Push-ups 8 DB Alt. Front Rack Lunges :15 Bottom of the Ring Hold Into… 1-2 ROUNDS (Time Permitting) 6 Box Jump Overs 10 Hand Release Push-ups 10 Alt DB….
[WOD061622] Warm-up Warm-up 1 ROUND 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 10 Slam Ball Ground to Overhead 1 ROUND 100m Run 10 Slam Balls 10 Slam Ball Goblet Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Back Squat* *Based off of 90% of Heavy 1-Rep **Add 5-10lb to…
[WOD061522] Warm-up Warm-up AMRAP x 3 MINUTES 6 Up-Downs 10 Mountain Climbers 6 Bird Dogs 10 Barbell Deadlift Into… AMRAP x 3 MINUTES 5 Burpees 5 Barbell Upright Rows 5 Barbell Strict Press 5 V-Ups Weightlifting Metcon (Weight) STRENGTH ON A 12:00 RUNNING CLOCK… Build to a Moderate 3-Rep Ground to Overhead* *Start Light and…
[WOD061422] Warm-up Warm-up ON A 7:00 CLOCK… 2 ROUNDS :45 Bike @ Moderate Pace 10 Scap Pull-Ups 6/6 Single Arm Ring Rows 12 Banded Chest Fly Into…. 2 ROUNDS :30 Bike @ Hard Pace 10 Slow Banded Lat Pushdowns 10 Slow Banded Face Pulls 6 Hand Release Push-Ups Weightlifting Bench Press (Weight) STRENGTH 1×5 @…
[WOD061322] Warm-up Warm-up 4 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Good Mornings *1 SET = MOVT 1 + MOVT 2. Into… 2 ROUNDS 10 Alt. Deadbugs 8 Tempo KB Deadlifts (20X1) 6 Cat/Cows 15 Tall Jump Single Unders Into… 1-2 ROUNDS (Time Permitting) 20 Alt. Plank Hip Taps…
[WOD061122] Warm-up Warm-up 1 ROUND 5 Inch Worms 10 Step-Ups 10 WB Push Press 10 Elbow Punches Into… 1 ROUND 5 Push-Up to Pike 8 Step-Overs 8 WB Front Squats 5 Clean Deadlift Into… 1 ROUND 5 Burpees 6 Wall Balls 6 Box Jump-Overs 5 Hang Muscle Clean Metcon Metcon (AMRAP – Rounds and Reps)…
[WOD061022] Warm-up Warm-up 2 ROUNDS (7:00 CAP) 100m Run 5/5 Single Arm Ring Rows 5/5 Alt. Single Arm KB Deadlifts Into… 1 ROUND 200m Run 5/5 Single Arm KB Upright Rows :10 Dead Hang into :10 Active Hang 10 Scap Pull-Ups Weightlifting Metcon STRENGTH 3 SETS 10/10 Single Arm Banded Lat Pull Down 10-15 Banded…
[WOD060922] Warm-up Warm-up 1 ROUND 10 Alt. Samson Stretch 20 Deficit Calf Raises (On Plate) 10 Bootstrappers Into… 2 ROUNDS 10 Plate Front Squats 10 Burpees 10 Alt. Cossack Squat Weightlifting Back Squat (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Back Squat* *Based off of 90% of Heavy 1-Rep **Add 5-10lb…