[WOD022122] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :50 Bike @ Mod Pace MIN 2 – 10 Slow Back Squats into Good Mornings in remaining time MIN 3 – :50 Up-Downs MIN 4 – 10 Behind the Neck Press into Active Overhead Hold in remaining time Then…Repeat! Weightlifting Overhead Squat (3-3-3-3-3) STRENGTH ON…
[WOD021922] Warm-up Warm-up 2 SETS (8:00 MAX) 20 Mountain Climbers 5 Air Squats 5 Up Downs 5 Scap Pull Ups 2 SETS 100m Run 5 Barbell Front Squats 5 Barbell Strict Presses 5 Kip Swings 2 SETS 100m Run 5 Barbell Thrusters 5 Bigger Kip Swings Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter…
[WOD021822] Warm-up Warm-up 3 ROUNDS 1:00 Bike* 8 Up-Downs** 6/6 Split Squat 6/6 DB Half Kneeling Press *Increase pace each round **Round 3 perform Burpees with a high jump Weightlifting Metcon (Weight) STRENGTH 3 SETS FOR QUALITY 3/3 Turkish DB or KB Get-Ups (Athlete Choice, Heavy) 10/10 Tempo Bulgarian Split Squat (2021)* *Unweighted. Strict adherence…
[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*…