[WOD021721] Warm-up Warm-up 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent Over Row (31X1) 5 Box Jumps* *Athletes must step down. Metcon Metcon (AMRAP – Reps) 5 SETS…
[WOD021621] Warm-up Warm-up 2:00 Row Into… 1 ROUND 20 Single Unders 10 PVC Pass Throughs 10 Jumping Squats Into… 1 ROUND 15 High Jump Single Unders 8 Snatch Push Jerk 7 PVC Overhead Squat Weightlifting Metcon (Weight) 3 SETS ON A 12:00 RUNNING CLOCK… 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee)…
[WOD021521] Warm-up Warm-up 3 ROUNDS 10 Scap Pull-Ups 5 Ring Rows 10 Alt. Cossack Squats 5 Single DB Strict Press EXTENDED WARM-UP 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) Metcon Metcon (Time)…
[WOD021321] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- Into… 2 SETS 100m Jog 10 Med Ball Front Squats (Athlete Choice) 5 Box Jumps (Athlete Choice) -:30 Rest…
[WOD021221] Warm-up Warm-up Workout WARM-UP 1 ROUND 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus Into… 3 ROUNDS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats *Catch each Hang Power Snatch a little lower with each rep Weightlifting Snatch (1-1-1-1-1-1) ON A 20:00…
[WOD021121] Warm-up Warm-up AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Metcon Metcon EMOM x 30 MINUTES MIN 1 – 5-7 Ring Muscle-Ups MIN 2 – 60 Double Unders MIN 3 – 20 Russian KB Swings (53/35) MIN 4 – 12 Alt. Pistol…
[WOD021021] Warm-up Warm-up 3 ROUNDS (8:00 CAP) 100m Run (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30 Plank Metcon Metcon (Time) 5 SETS FOR TIME 200m Run 15 Hand Release Push-Ups 20 Slam Balls(20/15) 15/12 Cal Bike -Rest 1:00 b/t Sets-…
[WOD020921] Warm-up Weightlifting Metcon (Weight) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* (Score is Weight) Metcon Metcon (Time) 4 ROUNDS FOR TIME 15 Front Squats (155/105)|(115/75) 25/20 Cal Row (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs (No Measure)
[WOD020821] Warm-up Warm-up 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT AMRAP x…
[WOD020621] Warm-up Warm-up AMRAP x 5 MINUTES 50’ Bear Crawl 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 100m Run *Active hold in the bottom of the Push-Up, do not come to a resting position.