[WOD062921] Warm-up Warm-up 3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. Weightlifting Shoulder Press (1-1-1-1-1) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week…
[WOD062821] Warm-up Warm-up 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Weightlifting Back Squat (1-1-1-1-1-1-1) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will…
[WOD062621] Warm-up Warm-up AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00 Metcon Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting…
[WOD062521] Warm-up Warm-up 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Weightlifting Metcon (Weight) Tempo Back Squat 5×3 @ (31X1)* *Keep weight moderate. (Score is…
[WOD062421] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs Metcon Metcon (AMRAP – Reps) "TABATA" 8 SETS EACH, :20 ON/:10 OFF Tabata 1…
[WOD062321] Warm-up Warm-up 200m Run @ mod pace Into… 4 SETS 8/8 Leg Swings 10 PVC Pass Through + Lunge 8 Push-Up to Pike 10 Squat Jumps Into.. 200m Run @ mod pace *PVC Pipe can go away after Warm-Up and athletes can grab a Barbell Weightlifting Metcon (Weight) 1. Tempo Snatch Deadlift 3×3 @…
[WOD062221] Warm-up Warm-up 2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the feet up to the outside of the hands…
[WOD062121] Warm-up Warm-up 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up Weightlifting Metcon (Weight) Tempo Strict Press 5×3 @ (31X1)* *Keep weight moderate. (Score is Weight) Metcon Metcon (AMRAP – Rounds and…
[WOD061921] Warm-up Metcon Metcon (Time) FOR TIME 200m Run 20 Squat Cleans (135/95)|(95/65) 400m Run 15 Squat Cleans (155/105)|(115/75) 800m Run 10 Squat Cleans (185/135)|(135/95) 400m Run 5 Squat Cleans (225/155)|(155/105) 200m Run (Score is Time) PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME 200m Run 40 Squat Cleans (135/95)|(95/65) 400m Run 30 Squat…
[WOD061821] Warm-up Warm-up 2 ROUNDS 12/10 Cal Row 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into… 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell Push Press 6 Tall Jumps w/ :01 Pause in Catch* *Jump up tall, fully extending the hips, and land in a Quarter-Squat stance….