[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…
[WOD081921] Warm-up Warm-up AMRAP x 6 MINUTES 10 Dead Bugs 10 PVC Pass Through + Lunge 5/5 Stagger Good Morning 5 Empty Barbell Hang Muscle Snatch 5 Empty Barbell Snatch Balance Weightlifting Deadlift (5-5-5) 1×5 @ 40%* 1×5 @ 50% 1×5 @ 60% *Based off of 90% of Heavy 1-Rep **Add 5-10lb to the working…
[WOD081821] Warm-up Warm-up 4 Sets (10:00 CAP) 200m Run 12 Step-Ups* 10 Scap Push-Ups 8 Slow Perfect Push-Ups 6 Slow Dead Bugs *Sets 3/4 Step-Ups turn to Box Jumps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 5 Box Jumps (30/24) 10 Hand Release Push-Ups 15 Sit-Ups (Score is Rounds + Reps)…
[WOD081721] Warm-up Warm-up 1:00 Bike (EZ-Mod) 3:00 Bike (:20 Hard / :10 Light) 1:00 Bike (EZ-Mod) Into… 3 ROUNDS 6/6 DB Arnold Press 30 Mountain Climbers* 10 Hollow Rocks *Perform 8 Frog Jumps in the 2nd Round, Perform 8 Up-Downs in the 3nd Round. Weightlifting Shoulder Press (Weight) Strict Press 1×5 @ 40%* 1×5 @…
[WOD081621] Warm-up Warm-up AMRAP x 10 MINUTES 100m Run 10 Box Step Overs 10 Scap Pull-Ups 8 DB Deadlift 8 Tuck-Ups WORKOUT Metcon Metcon (Time) FOR TIME 20 Toes to Bar 800m Run 20 Toes to Bar 40 DB Box Step-Overs (50/35)|(35/20)|(24/20) 20 Toes to Bar 800m Run 20 Toes to Bar (Score is Time)…
[WOD081421] Warm-up Warm-up ON A 6:00 RUNNING CLOCK… 1:00 Row (EZ) 1:00 Row (Moderate) Immediately Into… 2 SETS (4:00 Cap) w/ PVC Pipe 5 Inchworms w/ Push-Up 10 Alt. Groiners 10 Bootstrappers 10 PVC Pass Throughs 10 Behind the Neck Snatch Grip Shoulder Presses Metcon Metcon (Distance) 5 SETS ON A 3:00 RUNNING CLOCK… 9…
[WOD081321] Warm-up Warm-up AMRAP x 6 MINUTES 30 Single Unders* 5 Hip to Above the Knee Deadlift 5 Hip to Below Knee Deadlift 5 Full Deadlifts :30 Bike *At 3:00 transition to either 15 Double Unders or :30 Single Single Double Attempts. Weightlifting Deadlift (5-3-1) Deadlift 1×5 @ 75%* 1×3 @ 85% 1×1+ @ 95%…
[WOD081221] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Up-Downs MIN 2 – 10 Bird Dogs + Max Quad Hold MIN 3 – 7/7 Single Arm Ring Row MIN 4 – :45 Slow Perfect Push-Ups MIN 5 – :45 Strict Sit-Ups EXTENDED WARM-UP EMOM x 6 MINUTES MIN 1 – :30 Hollow Bar…
[WOD081121] Warm-up Warm-up 400m Run Into… 2 Sets 10 PVC Pass Through + Lunge 7 PVC Snatch Balance 10 PVC Slow Overhead Squat :30 Tall Plank Into… 2 Sets 5 Barbell Hang Power Clean 7 Barbell Front Squats 5 Barbell Push Press 7 Barbell Back Squats Weightlifting Back Squat (5-3-1) Back Squat 1×5 @ 75%*…