[WOD050422] Warm-up Warm-up EMOM x 4 MINUTES MIN 1 – 12 Box Step-Ups + Max Groiner on Box MIN 2 – 12 Scap Pull-Ups + Max Kip Swings MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches Into… EMOM x 4 MINUTES MIN 1…
[WOD050322] Warm-up Warm-up ON A 7:00 MINUTE CLOCK 1:30 Row (MOD PACE) Into… 2 ROUNDS 10 Bootstraps 10 Alt. Cossack Squats 10 Push-Up to Pike Into… 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Slamball G2O 30 Crossbody Mountain Climbers Into… 1:30 Row (HARD PACE) Weightlifting Back Squat (1-1-1-1-1) STRENGTH ON A 25:00…
[WOD050222] Warm-up Warm-up 2 ROUNDS 20 In-Place High Knees 12 Alt. KB Deadlift 20 In-Place Butt Kickers 10 Scap Push-Ups Into… AMRAP x 4 MINUTES 6/6 Single Arm Russian KB Swings 6 Burpees 100m Run Weightlifting Bench Press (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press (Score is Weight)…
[WOD043022] Warm-up Warm-up ON A 8:00 RUNNING CLOCK.. 1 ROUND 10 Up-Downs :30 Bar Hang 10 Tuck-ups :30 Plank Into 1 ROUND 5 DB Up-Downs 10 Strict Knee Raises :30 High Jump Singles 10 Renegade Row (No Push-ups) Into 1-2 ROUNDS (Time Permitting) 3 DB Burpees 10 Hanging Knee Raises :30 Double Unders 3 Renegade…
[WOD042922] Warm-up Warm-up 1 ROUND 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into 1 ROUND 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into 1 ROUND 6 Up-Downs 6 Kip Swings 6 Front Squat + 6 Strict Press Weightlifting Thruster (10-10-10) STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at…
[WOD042822] Warm-up Warm-up GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide…
[WOD042722] Warm-up Warm-up 10m LINE DRILLS (4:00 Cap) High Knees Butt Kickers High Skip High Knee (Right Leg Only) High Knee (Left Leg Only) Carioca (Down and Back) Broad Jumps 100m Run Into… 2 ROUNDS 10 Step-Ups 10 Lunges 10 WB Push Press* *Round 2 perform WB Front Squat Metcon Metcon (Time) FOR TIME* 1…
[WOD042622] Warm-up Warm-up ON A 5:00 HARD CAP… 1 ROUND 10 Scap Push-Ups 8 Alt. Groiners 10 Push-Up to Pike 8 Squat Jumps Into… 2-3 ROUNDS 6 Barbell Deadlifts 6 Barbell High Pulls 6 Barbell Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Deadlift +…
[WOD042522] Warm-up Warm-up ON A 8:00 RUNNING CLOCK… 3 SETS 5 Reps of IYT with Light Weights* Into… 3 ROUNDS :45 Bike @ Moderate Pace 12 Banded Lat Push Down 12 Banded Face Pull 12 Banded Tricep Extension 12 Alt. Shoulder Taps *Perform with small plates or DB’s in each hand. In a bent over…
[WOD042222] Warm-up Warm-up 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight Arm Banded Lat Pull Down 6 Big…