[WOD052521] Warm-up Warm-up Workout WARM-UP 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings Weightlifting Clean and Jerk (5-5-5-5-5) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power…
[WOD052421] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 15 Jumping Jacks + 10 Tuck Ups MIN 3 – :45 Lungester** MIN 4 – 10 Scap Push-Ups + 10 Scap Pull-Ups *1st Round EZ-Mod pace, 2nd Round Mod-Hard pace **1 Lungster = Lunge + Lunge + Squat Metcon Metcon…
[WOD052221] Warm-up Warm-up AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat Metcon Metcon (Time) FOR TIME 10 Rounds of Snatch Holleyman* Immediately Into… 5 ROUNDS 30 Air Squats 15 Wall Ball Ground to Overhead (20/14)|(14/10) Immediately…
[WOD052121] Warm-up Warm-up 2 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Reverse Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Side to Side Single Unders MOVT 2 – Forward Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Backwards Single Unders MOVT 2 –…
[WOD052021] Warm-up Warm-up 3 SETS 5 Inch Worms + Push-Up 10 Scap Pull + Ring Rows 10 BB Strict Press :30 Hollow Hold :30 Cardio Choice (Bike / Row / Run / Ski) Metcon Metcon WORKOUT* EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional) MIN 2 – Cardio of Choice (Moderate)**…
[WOD051921] Warm-up Warm-up 2 SETS 1:00 Alt Groiners 1:00 Bootstrappers Into… 2 SETS (:15 ON/:15 OFF) MOVT 1 – Reverse Lunges MOVT 2 – Bodyweight Sumo Good Mornings MOVT 3 – Single Leg RDL (Right Leg) MOVT 4 – Single Leg RDL (Left Leg) Weightlifting Sumo Deadlift (5-5-5-5-5) STRENGTH 5-5-5-5-5 Sumo Deadlift* *Start Moderate &…
[WOD051821] Warm-up Warm-up LINE DRILLS (25ft distance each) Knees to Chest Heels to Butt Figure 4 Toe Walk Heel Walk Toy Soldiers High Knees Butt Kickers High Skips Side Shuffle (down and back) Karaokes (down and back) 200m Run Into… 2 ROUNDS 10 Scap Push-Ups 10 Scap Pull-Ups 8 Tuck Ups Metcon Metcon (AMRAP –…
[WOD051721] Warm-up Warm-up 2 ROUNDS 10 PVC Pass Throughs 10 Groiners 10 Jumping Squats Into… 2 ROUNDS 5 PVC OHS :10 Bottom of Dip Hold :10 Ring Support Hold EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts *Build to Heavier…
[WOD051521] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 Alt. Elbow Punches (Front Rack) 10 Alt. Elbow Punches (Back Rack) Metcon “PICK YOUR POISON” (Time) NCFIT BENCHMARK…
[WOD051421] Warm-up Warm-up AMRAP x 3 MINUTES 50’ Shuttle Run 8 MedBall Lunges 6 MedBall G2OH -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball Thrusters Weightlifting Back Squat (6-4-4-2) STRENGTH 6-4-4-2 Back Squat* *Build to a Moderate-Heavy 2-Rep. (Score is Weight) Metcon Metcon (AMRAP – Rounds…