[WOD090721] Warm-up Warm-up 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke EXTENDED WARM-UP 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or Strict HSPU** 10/10 Bodyweight Split Squats…
[WOD090621] Warm-up Warm-up 3 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees Metcon Metcon (10 Rounds for reps) "HOLBROOK" 10 SETS 5 Thrusters (115/75) 10 Pull-Ups 100m Run -Rest 1:00 b/t Sets- (Score is Each Set for Time)
[WOD090421] Warm-up Warm-up 3 SETS (W/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH 3-3-3-3 Hang Power Clean* *Start Moderate and build to Mod-Heavy. (Score is Weight) Metcon Metcon (Time) FOR TIME* 50 Hang Power Cleans (155/105)|(115/75) 100 Up-Downs…
[WOD090321] Warm-up Warm-up AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows 5 HR Push-Ups 7 Air Squats STRENGTH 3 SETS 5-7 Tempo Strict Pull-Ups (3111)* 2-4 Slow Wall Walks *Option to add weight to…
[WOD090221] Warm-up Warm-up 3 SETS (7:00 CAP) 200m Run @ Mod Pace 7/7 DB Deadlifts 7/7 DB Upright Row 7/7 DB Arnold Press 7 Box Jumps Metcon Metcon (Time) FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35)|(35/20) 24 Single DB Box Step-Up *DB Can be held anyway above the waist….
[WOD090121] Warm-up Warm-up AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold EXTENDED WARM-UP 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace of run each set. (No Measure) Metcon Rannie (Time) FOR…
[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…