[WOD021722] Warm-up Warm-up 1 ROUND 6 Push-Up to Pike 10 Air Squats 6 BB Good Morning 10 Scap Pull-Ups 1 ROUND 6 Pike Push-Up 8 DB Front Squat 6 BB Top Half Deadlift 8 Kip Swings 1 ROUND 6 DB Strict Press 6 DB Hang Power Clean 6 BB Deadlift 6 Ring Rows Metcon SKULL…
[WOD021622] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Cal Row MIN 2 – :45 Double-Push-up Inch Worm MIN 3 – 12 Squat Jumps* MIN 4 – 6 V-ups + 6 Hollow Rocks MIN 5 – 12 Step-ups* *In the second round, switch Squat Jumps for Tuck Jumps and switch Step-ups for Box…
[WOD021522] Warm-up Warm-up 2 SETS 100m Run @ Hard Pace + 50 Single Unders 8 Scap Pull-Ups + 8 Kip Swings 5 Inchworms & Push-Up + 20 Air Squats * Switch to Double Unders on 2nd time through Weightlifting Overhead Squat (Weight) STRENGTH 4×3 Overhead Squat *All working sets @ Light-Moderate weight. If you have…
[WOD021522] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 10 Up-Downs + Max Plank MIN 2 – 10 Barbell Deadlifts + Max Groiners MIN 3 – 10 Hang Muscle Cleans + Max Elbow Punches MIN 4 – 10 Jump Squats + Max Boot Straps Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build…
[WOD021222] Warm-up Warm-up 3 SETS (10:00 Max) 20 Mountain Climbers 5/5 DB Up Downs 5 Scap Pull Ups + 5 Kip Swings 3 SETS 100m Run 5/5 DB Power Cleans 5 Bigger Kip Swings + 5 Kipping Pull Ups OR Jumping Pull Ups Metcon Metcon (Time) 5 ROUNDS FOR TIME 10 DB Up-Down Devil’s Clean…
[WOD021122] Warm-up Warm-up 2 ROUNDS 10 Groiners 8 Scap Push-Ups 6 Push-Ups* 8/8 Split Squats** 10 Glute Bridges *Round 1 perform close grip, Round 2 perform wide grip **Round 2 perform Jumping Split Squats Weightlifting Bench Press (Weight) STRENGTH ON A 25:00 RUNNING CLOCK… 1.) Build to a Heavy 5-Rep Bench Press (Score is Weight)…
[WOD021022] Warm-up Warm-up 3 ROUNDS 1:00 Row (EZ Pace) 6 Push-Up + Alt. Groiner 8 Wall Ball Push Press** 10 Alt Wall Ball Single Leg RDL **Round 2 perform Wall Ball Front Squats; Round 3 perform Wall Ball Thrusters EXTENDED WARM-UP 3 SETS FOR QUALITY :30-1:00 Handstand Hold 10 Slow Barbell Good Mornings 1:00 Row*…
[WOD020922] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 10 Up-Downs + Max Shoulder Taps MIN 2 – 10 Barbell RDL + Max Good Mornings MIN 3 – 10 V-Ups + Max Hollow Hold MIN 4 – 10 Hang Muscle Cleans + Max Elbow Punches Metcon Metcon (AMRAP – Reps) EMOM x 20 MINUTES…
[WOD020822] Warm-up Warm-up AMRAP x 8 MINUTES* :45 Bike @ Mod Pace 10 Step-Ups 10 Lunges with PVC Passthrough 10 Tuck-Ups *Halfway Switch too :45 Bike @ Hard Pace 10 Box Jumps 10 PVC Overhead Squats 10 Alt. V-Ups Weightlifting Back Squat (2X3 1X3) STRENGTH 2×3 1×3 Overhead Squat *All working sets @ Mod-Heavy weight….
[WOD020722] Warm-up Warm-up 1 ROUND 50 Singles 10 Scap Push-ups 10 Scap Pull-ups 50 Singles Into… 2 ROUNDS 20 Hollow Rocks 10/10 Marching Glute Bridges 10 Windshield Wipers Into… 1 ROUNDS 15 Supinated Band Pull-Aparts 10 Pass-throughs *Optional Cooldown (Post Workout Recovery) 5:00 Foam Roll Lats + Calves SKILL ON A 10:00 RUNNING CLOCK… Practice…