[WOD012922] Warm-up Warm-up 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- STRENGTH 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Metcon Metcon (Time) FOR TIME 2000/1600m Row 100 Box Jump Overs (20) 50 Front Squats…
[WOD012822] Warm-up Warm-up EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 – :20 Bootstrappers + :20 Sit-Ups Metcon Metcon (AMRAP – Reps) "TABATA" 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Up-Downs…
[WOD012822] Warm-up Warm-up 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x…
[WOD012622] Warm-up Warm-up 3 SETS (7:00 CAP) 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Up-Downs 8/8 DB Arnold Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push or Split Jerk* *Option to use either or both Jerk Options within same set. (Score is Weight) Metcon “PUSH. PULL.” (Time)…
[WOD012522] Warm-up Warm-up AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Apart 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Metcon Metcon (AMRAP – Reps) EMOM x 24 MINUTES* MIN 1 – 15/12…
[WOD012422] Warm-up Warm-up 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute. -Quick Rest…
[WOD012222] Warm-up Warm-up LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 100m Run 10 MB Thrusters 10…
[WOD012122] Warm-up Warm-up 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans 5 Strict Press *Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but…
[WOD012022] Warm-up Warm-up 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings SKILL ON A 10:00 RUNNING CLOCK… Practice Kipping…
[WOD011922] Warm-up Warm-up 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS Weightlifting Overhead Squat (3-3-3-3) STRENGTH 4×3 Overhead Squat *All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus…