[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…
[WOD052622] Warm-up Warm-up EMOM x 4 MINUTES (:45 ON/ :15 OFF) MIN 1 – Cal Row (EZ-MOD) MIN 2 – Step-Ups MIN 3 – 3 Inchworms + 3 Jefferson Curls MIN 4 – Alt. Staggered Stance Good Mornings Into… EMOM x 4 MINS (:45 ON/ :15 OFF) MIN 1 – Cal Row (MOD-FAST) MIN 2…
[WOD052522] Warm-up Warm-up AMRAP x 4 MINUTES 8 DBL DB Deadlift + Bent Over Row 8 Alt. DB Arnold Press :20 DBL DB Farmer Hold 8 Quad Heel Taps Into… AMRAP x 4 MINUTES 8 Scap Pull-Ups 8 Slow Strict Knee Raises 8 DBL DB Push Press 8 DBL DB Seesaw Rows Metcon Metcon (Time)…
[WOD052422] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 100m Run @ Mod Pace + Max Alt. Lunges MIN 2 – 10 Scap Pull-Ups + Max Ring Rows MIN 3 – 10 Scap Push-Ups + Max Hand Release Push-Ups MIN 4 – 100m Run @ Mod Pace + Max Air Squats MIN 5 –…
[WOD052322] Warm-up Warm-up 1:30 Cal Bike (EZ-MOD Pace) Into… 2-3 ROUNDS 5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise) 8 Reverse Lunges* 6 Up-Downs + Scap Push-Up 4 Push-Up to Pike *R2+ switch to Empty Bar Front Rack Reverse Lunges. Into… 1:30 Cal Bike (MOD-HARD Pace) Weightlifting Bench Press (Weight) STRENGTH 1×5 @ 75% 1×3…
[WOD052122] Warm-up Warm-up 1 ROUND 100 Run 5 Push-Up to Pike 10 Cossack Squats 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 8 Wall Ball Front Squats 8 Elbow Punches 8 Strict Press 8 Small Kip Swings Into… 1 ROUND 6 Wall Balls 6 BB Muscle Clean 6 BB Push Press 6 Big Kip…
[WOD052022] Warm-up Warm-up AMRAP x 7 MINUTES 1:00 Bike (Increasing Pace) 10 Box Step-Ups* 5/5 Staggered Stance Good Mornings (BB Optional) 10 Barbell RDL *Round 1- Box Step-Ups Round 2 – Half Box Jumps Round 3+ Box Jump Overs Weightlifting Deadlift (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Deadlift* *Based off…
[WOD051922] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Up-Down +Scap Push-Ups 30 Russian Twists 5 Push-Ups to Pike Into… 1-2 ROUNDS 30 Crossbody Mountain Climbers 10 Wide Stance Up-Downs* 8 Hand Release Push-Up *Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up…
[WOD051822] Warm-up Warm-up AMRAP x 3 MINUTES 10 Lunges with PVC Pass Through 10 PVC RDL 10 Slow Tuck-Ups 10 Push-Up to Pike Into… AMRAP x 4 MINUTES 8 Kip Swings 8 Strict Knee Raises 8 Barbell Back Squats 8 Barbell Behind the Neck Press Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 5 SETS* 1…
[WOD051722] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Run @ Mod Pace Into… 1 ROUND 12 Alt. Groiners 10 Air Squat + Thoracic Rotation 8 Push-Up to Pike Into.. 1 ROUND 200m Run @ Mod-Hard Pace 8 Barbell Strict Press 8 Barbell Back Squats 8 Up-Downs Into… 1 ROUND 100m @ Hard Pace 10…