[WOD040922] Warm-up Warm-up AMRAP x 5 MINUTES 20 Mountain Climbers 5 KB Deadlifts (Athlete Choice)* 5 Russian KB Swings 10 KB Goblet Squats 5 Russian KB Swings 5 KB Deadlifts *KB should be light enough to perform the whole complex unbroken each round! Metcon “WHISKEY TANGO FOXTROT” (Time) BENCHMARK WORKOUT "WHISKEY TANGO FOXTROT" FOR TIME*…
[WOD040822] Warm-up Warm-up 1 ROUND (2:00 Cap) 20 Plate Hops* 10 Plate Ground to OH 10 Alt. Cossack Squats 6 Push-Up to Toe Tap** 1 ROUND (2:00 Cap) 8 Clean Deadlift 8 Elbow Punches 8 Alt. Lunges 8 Up-Down to Plate 1 ROUND (2:00 Cap) 6 Hang Muscle Clean 6 Strict Press 6 Front Squat…
[WOD040722] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 1:00 Bike EZ to Moderate Immediately Into.. 2 SETS 6/6 Lunges 10 Tuck-Ups 6/6 Step-Ups :10 Bar Hang Then, 1 SET 6/6 KB Goblet Alt. Step-Ups 10 Strict Knees to Chest …In remaining time Mod-Hard Bike Metcon Metcon (Calories) EMOM x 20 MINUTES MIN 1 – 16…
[WOD040622] Warm-up Warm-up JUMP ROPE WARM-UP (4:00 Cap) 20 Single Unders 10 Right Leg Singles 10 Left Leg Singles 20 Alt. Singles 10 Forward/Backward Hop 10 Right/Left Hop 10 Scissor Kick Singles 10 Single, Single, High Jump 10 Penguin Hops (Single Tap) 10 Penguin Hops (Double Tap) :30 Double Under Practice* 2 ROUNDS 10 PVC…
[WOD040522] Warm-up Warm-up 2 Sets 6 Push-Up to Pike 6/6 Moose Antlers 6 Cat Cows 6/6 Alt. Groiners 2 Sets 6/6 DB Arnold Press 6/6 DB Crossbody Deadlifts 6/6 SA DB Bent Over Row 6/6 SA DB Upright Rows 2 Sets 6 Slam Ball Cossack Squats 6 Slam Ball Hang to Overhead 6 Slam Ball…
[WOD040422] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 2 Sets 100m Run 8 Bootstraps 8 Cossack Squats 8 Push-Up to Pike 2 Sets 100m Run 8 Med Ball Squats 8 DB Strict Press 8 Alt. V-Ups 2 Sets 100m Run 8 Med Ball Thrusters 8 Pike Push-Ups 8 V-Ups Weightlifting Back Squat (Weight) Metcon Metcon…
[WOD040222] Warm-up Warm-up ON A 6:00 RUNNING CLOCK… 2:00 Row (Mod Pace) Into… 2-3 SETS (W/ Empty Barbell) 5/5 Slow Single Leg Barbell RDLs 5 Barbell Upright Rows 5 Barbell Goodmornings 10 Behind the Neck Alt. Elbow Punches Metcon Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes…
[WOD040122] Warm-up Warm-up 3 SETS 15 Toe Touch Jumping Jacks 5/5 Split Squats* 5 Push-Up to Pike 10 Elbow Punches 5 OH Press** *Round 2 perform 5/5 Jumping Split Squats, Round 3 perform 10 Jumping Lunges. **Round 2 perform Push Press, Round 3 perform Press from the Split Position Weightlifting Split Jerk (5×2) STRENGTH 5…
[WOD033122] Warm-up Warm-up 200m Run Then… ON AN 8:00 RUNNING CLOCK… 2-3 SETS 6/6 SA Ring Row 12 Tuck-Ups 8 Scap Pull-Ups 4/4 Samson Stretch* *Second Round grab a plate and switch to Overhead Plate Walking Lunges. Metcon White (Time) 5 Rounds for time of: 3 Rope Climbs, 15′ 10 Toes-To-Bar 21 Walking Lunge Steps…
[WOD033022] Warm-up Warm-up 2 ROUNDS 10 PVC Pass Throughs 8 Jumping Squats 6 Inch Worms 1-2 ROUNDS 10 Up-Downs 8 PVC Snatch Push Jerks 6 PVC Jumping OHS Weightlifting Snatch (5×3) STRENGTH 5 SETS* 2 Squat Snatch *All working sets should be Mod-Heavy to Heavy…about 80-90% of 1-Rep Snatch. Option to build in later sets…