[WOD110321] Warm-up Warm-up AMRAP x 8 MINUTES :45 Bike* :30 Hollow Hold (Alt. each round with Quad Hold) 10 Scap Pull-Ups 10 Ring Rows 10 Up-Downs** *Athletes increase the pace each round **Option to switch to Burpees at 4:00 mark SKILL EMOM x 8 MINUTES MIN 1 – :50 Rope Climb Practice Option* MIN 2…
[WOD110221] Warm-up Warm-up 2 SETS (8:00 Cap…get as far as you can!) 1:00 Row @ Mod Pace 8 Cat-Cow 8 Arm Haulers 8 Alt. Side Lunges Into… 2 SETS :30 Row @ Hard Pace 10 Single DB Front Squats 10 Single DB Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to…
[WOD110121] Warm-up Warm-up 2 SETS (10:00 CAP…get as far as you can!) 35 Single Unders 10 Alt. Lunges 8 Inch Worms + Push-Up Into.. 2-3 SETS 30 Single Unders 10 Slamball Deadlifts 10 Slamball Curl to Press 10 Alt SB Lunges Metcon Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 4 MINUTES 20…
[WOD103021] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 20 Alt. Walking Knee Hugs 20 Alt. Walking Figure-4 Stretch 10 Bootstrappers 10 Alt. Groiners w/ Twist 10 Inch Worms 10 Alt. Cossack Squats Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "ELM STREET" 2 SETS FOR TIME 10 Devil’s Press (50/35)|(35/20) 400m Run…
[WOD102921] Warm-up Warm-up 2:00 Bike (EZ) into.. 2 ROUNDS 15 Toe Touch Jumping Jacks 10 Groiners 5 Broad Jumps into… 1:00 Bike (Mod-Hard) 2 ROUNDS (w/ Barbell) 6 Deadlift 12 Elbow Punches 6 Hang Muscle Cleans Weightlifting Hang Power Clean (5-5-5-5-5) ON A 18:00 RUNNING CLOCK… Build to a Heavy 5-Rep Hang Power Clean (Score…
[WOD102821] Warm-up Warm-up 3 ROUNDS (10:00 Cap) 1:00 Row 10 Slow Quadruped Shoulder Taps 5 Push-Up to Pike 10 Hollow Rocks SKILL ON A 15:00 RUNNING CLOCK… Practice & Play HS Hold or HS Walk (No Measure) Metcon Metcon (AMRAP – Reps) WORKOUT EMOM x 16 MINUTES MIN 1 – :45 Max Handstand Push-Ups* MIN…
[WOD102721] Warm-up Warm-up 2 Sets* 10 Banded Clam Shells 10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards) Into…. 2 Sets 10 Groiners 10 Banded Pull-Throughs ** 10 Barbell Kang Squats 30 Singles → 30 Double Unders/Attempts * Wrap a light band around the knees ** Band is wrapped around the bottom of the rig….
[WOD102621] Warm-up Warm-up 2 SETS (7:00 CAP) 100m Run 10/10 Leg Swings 8 Samson Lunges 8 Good Mornings 10 Dead Bugs Metcon Metcon (Time) 2 SETS 200m Run 5 Lunge + Lunge + Air Squat 10 Plate Ground to Overhead 10 Alt. V-Ups WORKOUT FOR TIME 800m Run 50 Walking Lunges 50 Sit-Ups 200m Run…
[WOD102521] Warm-up Warm-up 3 SETS (7:00 CAP) 200m Run 10 Slow Banded Pull-Downs 8 Push-Up to Pike 6 Barbell Snatch Grip RDL 4 Up-Downs STRENGTH 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed b/t Sets- (Score is Total Reps) Metcon Metcon (AMRAP – Rounds and…
[WOD102221] Warm-up Warm-up 3 ROUNDS 10 Up-Downs 5 BB Deadlift 5 BB Hang Muscle Clean + OH Press 5 False Grip Ring Rows SKILL 3-4 SETS 3 Unbroken Ring Muscle-Ups -Rest as needed b/t Sets- (No Measure) Metcon Metcon (Time) FOR TIME 18 Hang Clean and Jerks (115/75)|(75/55) 6 Ring Muscle-Ups 15 Hang Power Clean…