[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…
[WOD020522] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Group Run Immediately Into… 1:00 Plank 30 Single DB Curls 30 Single DB Strict Press 30 Alt. Single DB Lunges (DB held across the chest) 1:00 Plank Immediately Into.. Flow stretching in time remaining 🙂 Metcon Metcon (AMRAP – Reps) NCFIT BENCHMARK WORKOUT "THE ABYSS" FOR…
[WOD020422] Warm-up Warm-up 1 ROUND :20 Singles 10 PVC Pass Through 10 PVC Snatch Grip Push Jerk* 10 Groiners 1 ROUND :20 Single, Single, High Jump 10 PVC OHS 5 PVC Snatch Balance 10 Cossack Squats 1 ROUND :20 Single, Single, DU Attempt 5 BB Snatch Grip Push Jerk* 5 BB OHS 5 Broad Jumps…
[WOD020322] Warm-up Warm-up 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will…
[WOD020222] Warm-up Warm-up 3 SETS (7:00 CAP) 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press Strength/Skill Max Height Box Jump (Distance) Max Height Box Jump EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK… Build to a Max Height Box Jump* *One-step into tall jump. Do…
[WOD020122] Warm-up Warm-up PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS (As Fast as Possible) 10 Jump Squats 10/10…
[WOD013122] Warm-up Warm-up 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout) 1:00 each side Manual Forearm Stretch 1:00 each…