[WOD050121] Warm-up Warm-up Running Warm-Up… 3 SETS :15 Butt Kickers :15 High Knees :15 Jumping Jacks :15 Tuck Jumps -:30 Rest b/t Sets- Metcon Metcon (Time) FOR TIME 1 Mile Run 10 Ring Muscle-Ups 70 Box Jumps (24/20) 10 Ring Muscle-Ups 1 Mile Run (Score is Time) RMU OPTION 1: Jumping Ring Muscle-Ups RMU OPTION…
[WOD043021] Warm-up Warm-up 2 ROUNDS 30 Crossbody Mountain Climbers 10 Up-Downs 12 Alt. Lunges 10 Cat-Cows Into… 2-3 ROUNDS 10 Clean Grip Deadlifts 7 Barbell Cuban Presses* 5-7 Push-Ups 7-10 Air Squats *Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so…
[WOD042921] Warm-up Warm-up AMRAP x 4 MINUTES 5 Inch Worm + Push-Up :10 Dead Hang :10 Active Hang 10 Scap Pull-Ups Into… AMRAP x 4 MINUTES 15 Tuck-Ups 10 Up-Downs :15 Tuck Hang EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 4 Kip Swings + 2 Kipping Pull-Ups + 2 Toes to Bar MIN…
[WOD0042821] Warm-up Warm-up 3 SETS 10 Bootstrappers 10 Alt Samson Lunges 10 Push-Up to Pike Into… EMOM x 6 MINUTES MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2 MIN 2 – :45 Bike *1st Round = Bodyweight Goodmorning / Alt Reverse Lunges 2nd Round = KB Sumo DL / Alt Cossack Squats 3rd…
[WOD042721] Warm-up Warm-up WARM-UP 2:00 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round Weightlifting Metcon (Weight) . STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score…
[WOD042621] Warm-up Warm-up 200m Run Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1)* *The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12…
[WOD042421] Warm-up Warm-up ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Step Down Box Jumps at an easy pace in time remaining… Metcon Metcon (AMRAP – Reps) EVERY…
[WOD042321] Warm-up Warm-up 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’. EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option* *Option 1: 3-5…
[WOD042221] Warm-up Warm-up EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds Metcon Metcon (AMRAP – Rounds and Reps) 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB…
[WOD042121] Warm-up Warm-up 3 SETS 25ft Toe Walk 25ft Heel Walk 25ft Duck Walk 25ft High Skip Into… 3 SETS 100m Jog* 5 Inch Worm + Push-Up 20 Pike Shoulder Taps *Focus on Shoulders back & down away from the ears, arms relaxed Metcon NCFIT BENCHMARK WORKOUT “AVA” (AMRAP – Rounds and Reps) . NCFIT…