[WOD083121] Warm-up Warm-up 2:00 Bike* Into… AMRAP x 5 MINUTES 10 PVC Pass Through 5 PVC Deadlift 5 PVC OHS 5/5 SA Ring Rows *Increase Pace every :30 Metcon Metcon (AMRAP – Reps) EMOM x 24 MINUTES MIN 1 – 15/12 Cal Bike MIN 2 – 7 Overhead Squats (Athlete Choice, Mod to Mod-Heavy)* MIN…
[WOD083021] Warm-up Warm-up 3 ROUNDS 5/5 DB/KB RDL 10 Alt. Deadbugs 10 Scap Push-Up 5 Knee Push-Up Weightlifting Metcon (Weight) ON A 12:00 RUNNING CLOCK… Build to 5-Rep TNG Deadlift* *Work quickly to at or above Workout Weight (Score is Weight) Metcon Metcon (Time) FOR TIME 15-15-15-15 Deadlifts (275/185)|(185/135) 15-20-25-30 Ring Dips* *Strict Optional (Score…
[WOD082821] Warm-up Warm-up AMRAP x 8 MINUTES* 5 Inch Worms 5 Behind the Neck Snatch Grip PVC Presses 5 Back Rack PVC Jumping Squats 10 Alt. Cossack Squats (PVC Optional) 5 Muscle Snatch *Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES…
[WOD082721] Warm-up Warm-up 2 ROUNDS… 5 Narrow Stance Squats 5 Regular Stance Squats 5 Wide Stance Squats (2nd Round w/ WB in Front Rack) 2 ROUNDS… 30s Bike 10 Alternating Groiners 5 Bootstrappers 1 ROUNDS… 5 Tempo Back Squat (32X1) Weightlifting Back Squat (1-1-1-1-1) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back…
[WOD082621] Warm-up Warm-up AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings SKILL 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False Grip Ring Pull-Ups Option 3: 1-3 Strict Ring Muscle-Ups (No Measure)…
[WOD082521] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Metcon Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40…
[WOD082421] Warm-up Warm-up AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg on its toes in the back, with roughly…
[WOD082321] Warm-up Warm-up AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus on Bracing and Punching the weight overhead to…
[WOD082121] Warm-up Warm-up 3 SETS W/ AN EMPTY BAR 4 Good Mornings 4 RDL’s 6 Upright Rows 6 Hang Muscle-Cleans OPTIONAL COOL DOWN FOR RECOVERY 5:00 Cardio of Choice (EZ)* *Nasal Breathing Optional (No Measure) Metcon Metcon (Weight) 1. ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex*… 1 Clean Deadlift + 2 Power…
[WOD082021] Warm-up Warm-up 2 ROUNDS 100m Run 10 Lunges 10 Scap Ring Rows 8 Single Ring Ring Rows Into… 2 ROUNDS 100m Run 8 Russian KB Swings 8 KB Goblet Squats 8 Scap Pull-Ups 8 Kip Swings Weightlifting Back Squat (5-5-5) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of…