[WOD093021] Warm-up Warm-up AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps *Increase the pace on the bike each round SKILL ON A 10:00 RUNNING CLOCK… Practice Strict RMU or Strict False Grip Ring Row Immediately Into… ON A 5:00…
[WOD092921] Warm-up Warm-up 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 5 MINUTES 15 Box Jumps (24/20) 20 Sumo Deadlifts (185/135)|(135/95)* 10 Handstand Push-Ups -Rest 2:00 b/t Sets- *The Sumo…
[WOD092821] Warm-up Warm-up 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Weightlifting Back Squat (3-3-3) 3-3-3 Back Squat* *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Metcon Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat…
[WOD092721] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS EXTENDED WARM-UP FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Press 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Push Press 200m Nasal Breathing Only Jog 10 Heaving Power Snatch Balance…
[WOD092521] Warm-up Warm-up 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) Metcon Metcon (Time) 2. FOR TIME* 40 Front Squats (135/95)|(95/65) 40/30 Cal Bike *Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees. (Score is…
[WOD092421] Warm-up Warm-up 4 Sets (10:00 CAP) 7/7 Single Arm Kickstand RDL’s 6/6 Half Kneeling Single Arm Curl to Arnold Press 5/5 Single Leg Glute Bridges :30 Quad Heel Taps Metcon “D.T. DEJA VU” (Time) NCFIT BENCHMARK WORKOUT "D.T. DEJA VU" 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35)|(35/20) 9 DB Hang Power Cleans 6…
[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…