[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…
[WOD031422] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 35 Single Unders 10 Med Ball Front Squats* 10 Groiners * Front Squats turn to Med Ball Thrusters at 3:00 minutes Weightlifting Metcon (Weight) STRENGTH 8-8-8 Tempo Back Squat (32X1) *Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our…
[WOD031222] Warm-up Warm-up 3 SETS FOR QUALITY 5 Inch Worms w/ Push-Up 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round Metcon Metcon (AMRAP – Rounds) HERO WORKOUT "GEORGIE" AMRAP…
[WOD031122] Warm-up Warm-up 2:00 Run, Bike, Row, or Get a Little Warm! Into… AMRAP x 5 MINUTES 5 Barbell Front Squats (1/1 Elbow Punch at the Top) 5 Push Press (:01 Pause at the Top) 5 Scap Retractions* *Upgrade this movement every round… Round 1 – Scap Retractions Round 2 – Kip Swings Round 3…
[WOD031022] Warm-up Warm-up 1 ROUND 5 Boot Strappers 10 Alt. Shoulder Taps 10 Alt. Bird Dog 10 Tuck Ups 1 ROUND 8 KB Deadlift 20 Mountain Climbers 8 Alt Quad Heel Tap 8 Frog Jumps 1 ROUND 6 Russian KBS 6 Air Squats 6 Up-Downs 6 Sit-Thru Metcon Metcon EMOM x 10 MINUTES MIN 1…
[WOD030922] Warm-up Warm-up EMOM X 8 MINUTES MIN 1 – :40 Single Unders MIN 2 – 8 DB Push-Ups (Push-Ups on DBs)* MIN 3 – :10 second dead hang + 5-10 Hanging Knee Raises MIN 4 – 8 No Push-Up Renegade Row** *Athletes can also perform the Push-Up on their Knees (Use DBs that are…
[WOD030822] Warm-up Warm-up 2 SETS (8:00 Cap) 200m Run @ Mod Pace 12 Box Step Overs 12 Barbell RDL 12 Alt. V-Ups Into… 2 SETS 200m Run @ Hard Pace 10 Box Jumps 10 Clean Deadlifts 10 V-Ups Weightlifting Metcon (Weight) 4 SETS* 2 Reps of the Complex… 1 Clean Pull + 1 Power Clean…
[WOD030722] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – 10 Cat Cows + 6/6 Moose Antlers MIN 3- :45 Up-Down Over Bar* MIN 4 – 10 Push-Up to Pike + 12 Shoulder Taps * Second time through switch to Burpees Over Bar Weightlifting Push Jerk (5X2)…
[WOD030522] Warm-up Warm-up 2-3 SETS ON A 5:00 RUNNING CLOCK… 10 Band Pull-Aparts 10 Banded Upright Rows 5 Slow Banded Good Mornings 1:00 Bike (Increasing Pace) Metcon Metcon (AMRAP – Rounds and Reps) ON A 3:00 RUNNING CLOCK… 150 Double Unders Immediately Into… AMRAP x 15 MINUTES 3 Wall Walks or 6 Strict HSPU* 9…