[WOD092321] Warm-up Warm-up AMRAP x 7 MINUTES 7/7 SA False Grip Ring Rows 8 Step-Ups 9 Tuck-Ups 1:00 Bike Metcon Metcon (Time) 12 ROUNDS FOR TIME 4 Up-Down Box Climb Overs (30/24)* 2 Ring or Bar Muscle-Up *Climb Over = Step-Up or Climb-Up with both feet reaching top of the box then climbing or stepping…
[WOD092221] Warm-up Warm-up 4 SETS (8:00 CAP) 1:00 Row 10 Samson Lunges 8 Alt. Groiners 8 KB Deadlifts * 10/10 Single Leg Glute Bridge-Ups * KB Deadlifts Switch to Russian KB Swings for Sets 3/4 SKILL 3 SETS FOR QUALITY 10 Alt. Tempo Pistol Squats (2020)* 1:00 Row (EZ) *Use a post or upright if…
[WOD092121] Warm-up Warm-up 3 SETS 100m Run 20 Mountain Climbers 5 BB Strict Press :10 BB OH Hold -Quick Rest b/t Sets- Metcon Metcon (Time) 4 ROUNDS FOR TIME 400m Run 24 Sit-Ups 12 Push Press (115/75)|(75/55) (Score is Time) POST WORKOUT SKILL ON A 15:00 RUNNING CLOCK… Practice Handstand Walking Options* Option 1 –…
[WOD092021] Warm-up Warm-up AMRAP x 6 MINUTES 30 Single Unders 6 Bootstrappers 6 Tricep Push Ups 3 Deadlift + 3 Muscle Cleans EXTENDED WARM-UP "REVERSE TABATA" 8 SETS (:10 ON /:20 OFF) MOVT 1 – Top of Ring Dip Hold MOVT 2 – Bottom of Ring Dip Hold *Alt. Movements for 8 Sets Total. (No…
[WOD091821] Warm-up Warm-up Workout WARM-UP AMRAP x 5 MINUTES 100m Jog 5 Burpees 10 RKBS (Athlete Choice) 15 Air Squats (Option to turn to KB Goblet squats) Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "WHISKEY TANGO FOXTROT" FOR TIME* Run 2 Miles 60 Back Squats (Bodyweight) 60 KB Swing (53/35)|(35/26) 60 Hand Release Push-ups *Athletes can…
[WOD091721] Warm-up Metcon Metcon EMOM x 20 MINUTES* MIN 1 – 25 Slam Balls (20/15) MIN 2 – 20/15 Cal Row MIN 3 – 15 Toes to Bar MIN 4 – 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20) MIN 5 – REST *Option for Bonus 5th Round for an EMOM x 25! (No Measure)…
[WOD091621] Warm-up Warm-up AMRAP x 7 MINUTES 200m Run @ Mod Pace 6 Push-Up to Pike 7 Up-Downs 8 DBL DB Push Press SKILL 2 SETS FOR QUALITY :20 Alt. Handstand Shoulder Taps -Rest as needed b/t Sets- Then Into… 2 SETS FOR QUALITY 3 Strict HSPU* + :20 HS Hold *(30X1) Tempo Optional. (No…
[WOD091521] Warm-up Warm-up AMRAP x 5 MINUTES 5 Scap Pull-Ups 5 Kip Swings 5/5 KB Russian Swings 5/5 KB Bent Over Row Weightlifting Deadlift (3-3-3-3-3) ON A 15:00 RUNNING CLOCK… Build to Heavy 3-Rep TNG Deadlift* *Option for "Library TNG" Deadlift (Score is Weight) Metcon NCFIT BENCHMARK WORKOUT “GET A GRIP” (Time) NCFIT BENCHMARK WORKOUT…
[WOD091421] Warm-up Warm-up AMRAP x 10 MINUTES 1:00 Bike* 10 Box Step Overs 10 Push Up to Pike** *Increase pace each succeeding round. **When in Pike, alt. stretching one calf out for a second or two, switching to the other side, then returning to the next Push Up Rep. Metcon Metcon (AMRAP – Reps) 4…
[WOD091321] Warm-up Warm-up 3 ROUNDS 8 Up-Downs 8 Groiners 8 PVC Pass Throughs 8 PVC Jumping OHS Weightlifting Hang Snatch (3-3-3-3-3) 3-3-3-3-3 Hang Squat Snatch *Start Light and build to Moderate-Heavy. (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 7 Hang Squat Snatch (95/65)|(65/45) 14 Burpees Over Bar (Score…