[WOD040622] Warm-up Warm-up JUMP ROPE WARM-UP (4:00 Cap) 20 Single Unders 10 Right Leg Singles 10 Left Leg Singles 20 Alt. Singles 10 Forward/Backward Hop 10 Right/Left Hop 10 Scissor Kick Singles 10 Single, Single, High Jump 10 Penguin Hops (Single Tap) 10 Penguin Hops (Double Tap) :30 Double Under Practice* 2 ROUNDS 10 PVC…
[WOD040522] Warm-up Warm-up 2 Sets 6 Push-Up to Pike 6/6 Moose Antlers 6 Cat Cows 6/6 Alt. Groiners 2 Sets 6/6 DB Arnold Press 6/6 DB Crossbody Deadlifts 6/6 SA DB Bent Over Row 6/6 SA DB Upright Rows 2 Sets 6 Slam Ball Cossack Squats 6 Slam Ball Hang to Overhead 6 Slam Ball…
[WOD040422] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 2 Sets 100m Run 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike 2 Sets 100m Run 8 Med Ball Squats 8 DB Strict Press 8 Alt. V-Ups 2 Sets 100m Run 8 Med Ball Thrusters 8 Pike Push-Ups 8 V-Ups Weightlifting Back Squat (Weight) Metcon Metcon…
[WOD040222] Warm-up Warm-up ON A 6:00 RUNNING CLOCK… 2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell) 5/5 Slow Single Leg Barbell RDLs 5 Barbell Upright Rows 5 Barbell Goodmornings 10 Behind the Neck Alt. Elbow Punches Metcon Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes…
[WOD040122] Warm-up Warm-up 3 SETS 15 Toe Touch Jumping Jacks 5/5 Split Squats* 5 Push-Up to Pike 10 Elbow Punches 5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges. **Round 2 perform Push Press, Round 3 perform Press from the Split Position Weightlifting Split Jerk (5×2) STRENGTH 5…
[WOD033122] Warm-up Warm-up 200m Run Then… ON AN 8:00 RUNNING CLOCK… 2-3 SETS 6/6 SA Ring Row 12 Tuck-Ups 8 Scap Pull-Ups 4/4 Samson Stretch* *Second Round grab a plate and switch to Overhead Plate Walking Lunges. Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps…
[WOD033022] Warm-up Warm-up 2 ROUNDS 10 PVC Pass Throughs 8 Jumping Squats 6 Inch Worms 1-2 ROUNDS 10 Up-Downs 8 PVC Snatch Push Jerks 6 PVC Jumping OHS Weightlifting Snatch (5×3) STRENGTH 5 SETS* 2 Squat Snatch *All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets…
[WOD032922] Warm-up Warm-up IN 8:00 GET AS FAR AS YOU CAN… 200m Run 25’ Of the Following High Knees Butt Kickers Skip for Height High Kicks 200m Run Into…. 1-2 SETS 8 Scap Pull-Ups 8 Small Kip Swings 8 Banded Pull Aparts 1-2 SETS 8 Big Kip Swings 8 Banded Pull Downs 8/8 SA Ring…
[WOD032822] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 2 Sets 1:00 Bike @ Ez Pace 10 Bootstrappers 10 Samson Lunges 10 Push-Up to Pike 10 Hollow Rocks 2 Sets :45 Bike @ Mod Pace 12 Step-Ups 12 Med Ball Deadlifts 12 Med Ball Strict Press 12 Quad Heel Taps 2 Sets :30 Bike @ Hard…
[WOD032622] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… Line Drills – Each drill will be followed up by a jog back to the starting point, keep athletes moving through this together, quickly. 25’ Walking Knee to Chest Stretch 25’ Walking Quad Stretch 25’ Walking Figure 4 Stretch 25’ Walking High Kicks 25’ Butt Kickers 25’…