[WOD071021] Warm-up Warm-up 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs. EXTENDED WARM-UP 3-4 SETS…
[WOD070921] Warm-up Warm-up AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH. Weightlifting Back Squat (5-5-5) Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of…
[WOD070821] Warm-up Warm-up 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Weightlifting Shoulder Press (5-5-5) STRENGTH Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85%…
[WOD070721] Warm-up Warm-up AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway SKILL EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar Muscle-Up Practice** *Pistol Squat Options… Narrow Stance Air Squats Lateral Box…
[WOD070621] Warm-up Warm-up 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Weightlifting Deadlift (5-5-5) Deadlift 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight) Metcon Grace (Time) For Time: 30 Clean and Jerks,…
[WOD070521] Warm-up Warm-up 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Single Leg Hops Karaoke (L/R) Into… 2 ROUNDS 10 Step-Ups 10 Single DB Strict Press 100m Jog Metcon 1-Mile Run (Time) Max Effort…
[WOD070321] Warm-up Warm-up 2 ROUNDS 10 Box Step-Ups 10 Plate Deadlifts 10 Plate Presses 10 Slow Deadbugs Into… 2 ROUNDS 6 Box Jumps 8 Plate G2OH :30 Hollow Body Flutter Kicks Weightlifting Deadlift (1-1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will…
[WOD070221] Warm-up Warm-up 2 ROUNDS 10 Box Step-Ups 10 Plate Deadlifts 10 Plate Presses 10 Slow Deadbugs Into… 2 ROUNDS 6 Box Jumps 8 Plate G2OH :30 Hollow Body Flutter Kicks Weightlifting Deadlift (1-1-1-1-1) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will use…
[WOD070121]
[WOD063021] Warm-up AMRAP x 5 Minutes -100m Run -8 Lunges -8 Barbell RDL -8 Barbell Hang High Pull -8 Barbell Hang Muscle Clean Warm-up AMRAP x 5 Minutes -100m Run -8 Lunges -8 Barbell RDL -8 Barbell Hang High Pull -8 Barbell Hang Muscle Clean