[WOD060722] Warm-up Warm-up ON A 7:00 RUNNING CLOCK… 2 ROUNDS 12 Up-Downs 6/6 SA DB Strict Press 12 Alt. Lunges 12 Sit-Ups Into… 2 ROUNDS 12 Slam Ball Ground to Overhead 6/6 SA DB Floor Press 12 Goblet Squats 12 Tuck-Ups Weightlifting Bench Press (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90%…
[WOD060622] Warm-up Warm-up 2 Rounds 8/6 Cal Bike (EZ Pace) 6 Cat/Cows 6/6 Single Leg Glute Bridge-Ups 8 Alt. Deadbugs Into… 2 Rounds 10/8 Cal Bike (Hard Pace) 5/5 Staggerd Stance Good Morning (Optional BB) 8 Above The Kneed Deadlifts :30 Tuck Hold *Round 2 complete Empty Bar Deadlifts Weightlifting Deadlift (Week 6 of 9)…
[WOD060422] Warm-up Warm-up 4 ROUNDS (:15 EACH) MOVT 1 – Jumping Jacks MOVT 2 – Groiners MOVT 3 – Up-Downs MOVT 4 – Jumping Squats Into… 1 ROUND 10 Elbow Punches + 5 OH Press 8 Scap Pull-Ups 6 Tuck-Ups 4 Burpees Into… 1 ROUND 5 Clean Deadlift + 5 OH Press 8 Kip Swings…
[WOD060322] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 5 Up+Overs* 10 Lunges 10 Groiners + Thoracic Rotation 10 Alt. Bird Dogs *1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to…
[WOD060222] Warm-up Warm-up 2 ROUNDS :30 Cal Bike (EZ-MOD) 8 Barbell Strict Press 10 Tall Jumps or Penguin Taps 8 Scap Ring Rows Into… 1 ROUND :20 Cal Bike (FAST) 8 Barbell Push Press 15 Double Unders or :20 of DU Attempts 8 Ring Rows Weightlifting Bench Press (5-5-5) STRENGTH 1×5 @ 65% 1×5 @…
[WOD060122] Warm-up Warm-up AMRAP x 4 MINUTES 30 Jumping Jacks 5 Inch Worms + Push-Up 5/5 DB Deadlifts 5/5 DB Upright Rows Into… AMRAP x 4 MINUTES 30 Alt. DB Toe Taps 5 Up-Downs Over DB 5/5 DB Power Cleans 20 Mountain Climbers Weightlifting Deadlift (5-5-5) STRENGTH 1×5 @ 65% 1×5 @ 75% 1×5 @…
[WOD053122] Warm-up Warm-up 2:00 Row @ Easy Pace Into… EMOM x 4 MINUTES MIN 1 – 12 Samson Lunges + Max Step-Ups MIN 2 – 6 Inchworms & Push-Up + Max Alt. Shoulder Taps Into… EMOM x 4 MINUTES MIN 1 – 12 Cossack Squats + Max Straight Leg Sit-Ups MIN 2 – 12 Slow…
[WOD053022] Warm-up Warm-up 1 ROUND 100m Run 8 Single Ring Ring Rows 8 Knee Push-ups to Pike 6 Alt. Walking Samson Stretch Into… 1 ROUND 100m Run 8 Ring Rows 8 Push-Ups to Pike 8 Tempo Air Squats (12X1) Into… 1 ROUND 100m Run 8 Kip Swings 8 Jumping Pull-Ups w/ Kip Swing 8 Push-Ups…
[WOD052822] Warm-up Warm-up 1 ROUND 30 Single Unders 10 Step-Ups 10 KB Deadlift 10 Alt. Shoulder Taps Into… 1 ROUND 10 Single + Single + High Jump (30 total jumps) 10 Step-Ups (KB optional) 10 Russian KB Swings 10 Alt. Shoulder Taps Into… 1 ROUND 10 Single + Single + Double (30 total jumps) 10…
[WOD052722] Warm-up Warm-up 2 ROUNDS 12 PVC Pass Thru 10 Hollow Rocks 8 Arm Haulers 100m Run INTO.. AMRAP x 4 MINUTES 100m Run 10 PVC OH Lunge-Lunge-Squat 5 Burpees Weightlifting Metcon (Weight) STRENGTH 5-5-5* Tempo Overhead Squats (22X1) *Build up to a Moderate weight. Remember Reading Tempo… 1st Number is ‘Down Portion’ 2nd Number…