[WOD032522] Warm-up Warm-up 1-2 ROUNDS 10 Up-Downs 10 PVC Pass Throughs 10 PVC Snatch Push Jerks* 10 Scap Pull-Ups 1 ROUND 8 Burpees 8 PVC Scarecrow Power Snatch** 8 Jumping Squats 8 Kip Swings *The Snatch Grip Push Jerk is performed from behind the neck **Start in the Scarecrow position (Snatch grip and elbows high)…
[WOD032422] Warm-up Warm-up Run 200m Into.. 1-2 ROUNDS 4/4 Samson Stretch 6/6 Step Ups 4 Inchworm 2 ROUNDS 4-6 Pike Push-Up* 6 Box Jumps *Pike Push-Up can be done on the Floor or Feet On The Box. DB Press can also be Subbed for the Pike Push-Up. Metcon Metcon (AMRAP – Rounds and Reps) EMOM…
[WOD032322] Warm-up Warm-up 2 ROUNDS 1:00 Bike* 10 Toe Touch Jumping Jacks 8 Elbow Punches 8 Good Morning** 6 Broad Jumps 6 Hollow Rocks *Round 1 perform Light to Moderate. Round 2 perform Moderate to Hard **Round 2 Perform Hang Muscle Clean Weightlifting Power Clean (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a…
[WOD032222] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 400m Run Into… 2 Sets 10 Banded Pull Aparts 10 Scap Pull-Ups 10 Lunges 10 Sit-Ups 2 Sets 10 Banded Lat Pull-Downs 10 Alt. KB Goblet Lunges 10 Burpees 10 V-Ups SKILL 3 SETS FOR QUALITY 5-8 Strict TTB or Slow Hanging Knee Raise 5-8 Strict Pull-Ups…
[WOD032122] Warm-up Warm-up 2 Sets (10:00 Cap) 1:00 Row @ Mod Pace 10 Push-Up to Pike 10 Cat Cows 10 Moose Antlers 10 Alt. V-Ups 2 Sets 1:00 Row @ Hard Pace 8 Up-Downs 8 Glute Bridge-Ups 8 V-Ups 8 Barbell Strict Press Weightlifting STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep…
[WOD031922] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 4:00 EZ to Moderate Row Immediately Into… AMRAP x 6 MINUTES 5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice) 5/5 Plate Single Leg RDL 10 Glute Bridges w/ Pause in the top 10 Plate Sumo Deadlifts Metcon Metcon (AMRAP – Rounds and Reps)…
[WOD031822] Warm-up Warm-up 200m Run Into… 4 ROUNDS (:15 EACH) – Jumping Jacks – PVC Pass Throughs – Jumping Squats* – Hollow Hold *Round 3 switch to PVC Jumping Back Squat, Round 4 sub for PVC Jumping OHS Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Hang Power…
[WOD031822] Warm-up Warm-up EMOM X 10 MINUTES MIN 1 – :45 EZ-MOD Bike MIN 2 – 5 Scap Push-ups + 5 Push-Ups MIN 3 – 6/6 SA Ring Row* MIN 4 – 6-10 Hanging Knee Raises MIN 5 – 3 Rope Lay Downs and Stand-Ups* Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "POT O’ GOLD" FOR…
[WOD031622] Warm-up Warm-up CHIPPER STYLE WARM-UP :30 Row (Arms Only) 10 Air Squats 10 Box Step Ups :30 Row (Legs Only) 8 Jumping Squats 8 Lateral Step Overs :45 Row (Half Stroke) 6 Alt. Curtsy Lunges 6 Box Jumps 1:00 Row (Full Stroke) Metcon Metcon (Calories) 5 SETS ON A 3:30 RUNNING CLOCK… 16 DB…
[WOD031522] Warm-up Warm-up AMRAP x 5 MINUTES 7 Squat Jumps 7 Barbell Upright Rows* 7 RDL ** 7 Strict Press * Switch to Hang Muscle Cleans at Halfway ** Switch to Clean Deadlift at Halfway Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex: 1 Power Clean + 1 Hang…