[WOD051321] Warm-up Warm-up 1 SET 1:00 – Alt Groiners 1:00 – Bootstrappers Into… 3 SETS 25ft L-Kicks 25ft Knee Hugs 25ft Toe Walks 25ft Butt Kickers 25ft Over the Fence, Under the Fence 25ft High Knees Metcon Metcon (AMRAP – Reps) 3 SETS ON A 7:00 RUNNING CLOCK… 800m Run 15 Hand Release Push-Ups 15…
[WOD051221] Warm-up Warm-up 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. Weightlifting Metcon (Weight) STRENGTH 3-3-3-3 Shoulder to Overhead* *Taken from…
[WOD051121] Warm-up Warm-up FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees 4/4 SA Ring Rows OPTIONAL SKILL SESSION ON A 10:00 RUNNING CLOCK… Practice Strict or Kipping RMU…
[WOD051021] Warm-up Warm-up EMOM x 8 MINUTES Min 1 – :40 Bike (EZ) Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers Metcon Metcon (AMRAP – Reps) 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20) 1:00 – Up-Downs 1:00 – Air Squats 1:00 –…
[WOD050821] Warm-up Warm-up AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat Metcon Metcon (Time) BENCHMARK WORKOUT…
[WOD050721] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 5/5 Hand Over Hand Ring Rows* Into… 2 ROUNDS 8 Up-Downs 8 Slam Ball G2OH** 6 Lunge + Lunge + Squat Into… 2 ROUNDS 5 Burpees 5 Slam Balls :20 Wall Sit *Place one hand on top of…
[WOD050621] Warm-up Warm-up AMRAP x 5 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Scap Pull-Ups 10 Tuck-Ups Into… AMRAP x 5 MINUTES 10 Box Step Ups :30 Row (Mod) 5 Kipping Swings 5 Hanging Knee Raises Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 1000/800m Row 14 Alt. Back Rack Lunges (135/95)|(95/65)…
[WOD050521] Warm-up Warm-up 3 SETS 20 Banded Pull-Aparts 10 Banded Pass Thrus 20 Jumping Jacks Into… 3 SETS 10/10 Single Arm ½ Kneeling DB Press 10/10 Single Arm Sumo Deadlift 25ft High Skip 25ft High Knees 25ft Butt Kickers Strength/Skill Metcon (Weight) STRENGTH EMOM x 14 MINUTES MIN 1 – 4 Push Press (Athlete Choice,…
[WOD050421] Warm-up Warm-up 2 ROUNDS 10 Arm Haulers 10 Hollow Rocks 10 Cossack Squats* Into… 2 ROUNDS 10 Scap Pull-Ups 5 Ring Rows or Strict Pull-Ups 10 Goblet Squats *Option to use the KB in the Goblet position for the Cossack Squat in the second round. Metcon Metcon (Time) FOR TIME 10-15-20-15-10 Chest to Bar…
[WOD050321] Warm-up Warm-up AMRAP x 6 MINUTES 30 Single Unders 10 BW Good Morning 10 Deadbugs 10 Glute Bridge-Ups EXTENDED WARM-UP 3 SETS FOR QUALITY 8/8 Single KB RDL (Athlete Choice, Moderate-Heavy) 15 Slow Banded Good Mornings (No Measure) Metcon Metcon (Time) 5 ROUNDS FOR TIME 15 Deadlifts (225/155)|(155/105) 25 Sit-Ups 35 Double Unders* *Option…