[WOD102120] Warm-up Warm-up 3 ROUNDS 10/10 Moose Antlers 10 Hollow Rocks 10 Supermans Into… 3 ROUNDS 10 Scap Pull-Ups 10 Scap Push-Ups 10 Empty Barbell Good Mornings 10 Alt. Elbow Punches Strength/Skill Metcon EMOM x 10 MINUTES MIn 1 – 2 Ring Pull-Ups + 2 Kip Swings + 2 Hips to Ring Min 2 –…
[WOD102020] Warm-up Warm-up 3 ROUNDS 9 Up-Downs 7 DB Goblet Cyclist Squats* 5/5 DB Push Press *Close stance Squat with heels on plate. Weightlifting Back Squat (3-2-1-3-2-1) ON A 20:00 RUNNING CLOCK… 3-2-1-3-2-1 Back Squat* *Wave loading…Each corresponding set is heavier than the first. (Score is Weight) Metcon Metcon (Time) 8 ROUNDS FOR TIME 8…
[WOD101920] Warm-up Warm-up 200m Run Into… 3 ROUNDS 10 Step-Ups 5/5 Moose Antlers 10 Elbow Punches 5 Strict Press Strength/Skill Max Height Box Jump (Distance) Max Height Box Jump ON A 12:00 RUNNING CLOCK… Find a Max Height Box Jump* *Max one step into Jump. Step or climb down mandatory. (Score is Height) Metcon Metcon…
[WOD101720] Warm-up Warm-up AMRAP x 5 MINUTES 10 Air Squats 5 Tuck Jumps 10 Empty Barbell Strict Press 5 Burpee Broad Jumps Metcon Metcon (Time) FOR TIME 200m Run 30 Box Jumps (24/20) 200m Run 40 Thrusters (75/55)|(65/45) 30 Box Jumps 200m Run 50 Lateral Burpee Over Bar 40 Thrusters 30 Box Jumps 200m Run…
[WOD101620] Warm-up Warm-up AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Strength/Skill Metcon EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps…
[WOD101520] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) Metcon Metcon (Time) 5 ROUNDS FOR TIME…
[WOD101420] Warm-up Warm-up 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds +…
[WOD101320] Warm-up Warm-up 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the warm-up, take athletes through your Snatch progression. Weightlifting Power Snatch (3-3-3-3-3) ON A 20:00 RUNNING CLOCK… Establish a…
[WOD101220] Warm-up Warm-up 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat! EXTENDED WARM-UP 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light…
WOD101020] Warm-up Warm-up On The Wall Metcon #ThatsWhatWeDo (AMRAP – Reps) Tabata 2 Rounds 2:30 Min/ :30 Rest Station 1: 5 Burpees/Max 30 Foot Dumbbell Bear Crawl 50#/35# Station 2: 10 Air Squats/Max Rope Climbs Station 3: 20 Mountain Climbers/Max Box Jumps 24/20 Station 4: 4x25m Shuttle Run/Max Bike Cals Station 5: 10 Lunges/Max Tire…