[WOD012521] Warm-up Warm-up AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Metcon Metcon (Time) 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) FINISHER EMOM x 10 MINUTES MIN 1 – 10…
[WOD012321] Warm-up Warm-up 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Metcon Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at…
[WOD012221] Warm-up Warm-up Workout WARM-UP 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike Weightlifting Bench Press (8-8-6-6-4-4) 8-8-6-6-4-4*…
[WOD012121] Warm-up Warm-up 2 ROUNDS 10 Bootstrappers 10 Scap Pull-Ups 10 "Perfect Stretch"* Into… AMRAP x 6 MINUTES :30 Jump Rope** 12 KB Sumo Romanian Deadlifts 10 Kipping Swings 24 Alt Reverse Lunges *Perfect Stretch = Samson Lunge + Hamstring Stretch + Groiner on one side, then switch **1st Round = Single Unders 2nd Round…
[WOD012021] Warm-up Warm-up 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. Weightlifting Thruster (3-3-3-3-3) ON A 20:00 RUNNING CLOCK… Build…
[WOD011921] Warm-up Warm-up 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo Good Morning 10 Alt. Step Ups 10 Alt. Slow Deadbugs Strength/Skill Metcon (Weight) 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy…
[WOD011821] Warm-up Warm-up 3:00 Bike* Into… 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder…
[WOD011621] Warm-up Warm-up 400m Group Run Immediately into… 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) Metcon Metcon (Time) 5 ROUNDS FOR TIME 400m Run 5 Power Clean (115/75)|(75/55) 10 Hang Power Clean (Score is Time) PARTNER…
[WOD011521] Warm-up Warm-up 4 ROUNDS 1:00 Bike, Run, Row, Ski* 20 Alt Lunges** 10 Plank Rotations *Athlete choice **Switch to Box Step Ups after 2 Rounds Metcon EMOM x 25 MINUTES* MIN 1 – :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20) MIN 2 – :45 Max Strict Box or Ring Dips MIN 3 –…
[WOD011421] Warm-up Warm-up 2 ROUNDS 10/10 Thoracic Rotations 10 Scap Pull-Ups 10 Alt Groiners Into… AMRAP x 6 MINUTES 10 Tight Kipping Swings 10 Alt Box Step Ups (lower than workout height)* 10 Empty BB Strict Press *Switch to Box Jumps at 3:00 Strength/Skill Metcon EMOM x 10 MINUTES MIN 1 – Bar or Ring…