[WOD081221] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-Ups EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – :30 Hollow Bar…
[WOD081121] Warm-up Warm-up 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back Squats Weightlifting Back Squat (5-3-1) Back Squat 1×5 @ 75%*…
[WOD081021] Warm-up Warm-up 2 ROUND 5 Bootstrappers 10 Groiners 5 Down-Dog to Up-Dog 5 Tempo Air Squat (30X1)* Into… 2 ROUNDS 1:00 Row** 5/5 Single Leg RDL (DB Optional) 5 Strict Burpee*** 10 Scap Pull-Ups *:03 Descend into squat and explode to stand **RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full…
[WOD080921]
[WOD080721] Warm-up Warm-up 3 SETS (5:00 CAP) 10 Barbell Upright Rows 5 Back Rack Good Mornings 10 Alt. Behind the Neck Elbow Punches 5 Barbell Back Squat Jumps Metcon Metcon (Time) 1. 5 ROUNDS FOR TIME 400m Run 12 Hang Power Cleans (155/105)|(115/75) 75 Double Unders (Score is Time) Immediately into… 2. ON A 7:00…
[WOD080621] Warm-up Warm-up 1 ROUND 1:00 Bike (EZ Pace) 6 Lunge + Lunge + Kang Squat 10 Up-Downs Into… 1 ROUND :45 Bike (Mod) 12 Air Squats 6 Burpees (EZ Pace) Into… 1 ROUND :30 Bike (Mod-Hard) 10 Barbell Back Squats 6 Burpees (Fast) Weightlifting Back Squat (3-3-3) *Back Squat 1×3 @ 70%* 1×3 @…
[WOD080521] Warm-up Warm-up 4 SETS FOR QUALITY (10 MINUTE CAP) 5 Inchworms with Push-Up 7/7 DB Deadlift + Curl to Press 9/9 SA Ring Row 11 Alt.Quad Heel Taps 200m Run Metcon Metcon 3 SETS FOR QUALITY 12 Supinated Barbell Bent Over Rows (Athlete Choice, Moderate) 10/10 Plate Around the Worlds (L/R) :45 Plate OH…
[WOD080421] Warm-up Warm-up AMRAP x 8 MINUTES 10/8 CAL Row 7/7 SA DB Sumo Deadlift 7/7 SA DB Swing 7/7 SA DB Arnold Press 10 Alt. V-Ups Weightlifting Deadlift (3-3-3) Deadlift 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working weight today. Week…
[WOD080321] Warm-up Warm-up 3 ROUNDS :30 Bike 5/5 SA Ring Row 3/3 DB or KB Windmill 5/5 SA DB or KB Front Rack Lunge* *3rd Round Perform SA DB or KB OH Lunge. (DB/KB stays on the side of the front leg of the Lunge) Metcon Metcon (AMRAP – Reps) EMOM x 28 MINUTES MIN…
[WOD080221] Warm-up Warm-up AMRAP x 5 MINUTES 20 Plate Hops 10 Step Ups 10 Plate Ground to Overhead 5 Push-Up to Pike Into… 2 ROUNDS 7 Box Jumps 10 Elbow Punches 5 Push Press 5 Front Squat Weightlifting Shoulder Press (3-3-3) Strict Press 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of…