[WOD082621] Warm-up Warm-up AMRAP x 7 MINUTES 100m Run 7 Up-Downs 7 Slam Ball Deadlifts 7 Slam Ball Curl to Press 7 Kip Swings SKILL 3 SETS FOR QUALITY (Choose ONE!) Option 1: 5-7 Strict False Grip Ring Rows Option 2: 3-5 Strict False Grip Ring Pull-Ups Option 3: 1-3 Strict Ring Muscle-Ups (No Measure)…
[WOD082521] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Single Unders MIN 2 – :45 Max Lunge + Lunge + Air Squat MIN 3 – :45 Hollow Rocks MIN 4 – :45 Groiners MIN 5 – :45 Bootstrapper Squats Metcon Metcon (AMRAP – Rounds and Reps) 2 SETS AMRAP x 10 MINUTES 40…
[WOD082421] Warm-up Warm-up AMRAP x 8 MINUTES* 4/4 DB Single Leg Kickstand RDL** 6/6 DB Single Arm Upright Rows 8/8 Up Down + DB Sumo Deadlift *At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls. **Kickstand RDL has the non-working leg on its toes in the back, with roughly…
[WOD082321] Warm-up Warm-up AMRAP x 3 MINUTES 6 Up-Downs 6 Scap Pull-Ups 6 Push-Up to Pike Into… AMRAP x 3 MINUTES 6 Box Jump Overs* 6 Kip Swings 6 DB Strict Press** *If the Jump cannot be performed adjust to Step Overs **Use this opportunity to focus on Bracing and Punching the weight overhead to…
[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)…