[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…
[WOD091121] Warm-up Warm-up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Metcon Metcon (Time) HERO WORKOUT* "9/11" FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power…
[WOD091021] Warm-up Warm-up 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch *After the warm-up, place your barbell…
[WOD090921] Warm-up Warm-up 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean SKILL 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar…
[WOD090821] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstraps MIN 5 – :45 DBL DB Seesaw Row Metcon Metcon (Calories) 4 SETS ON…