[WOD042021] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round Strength/Skill Metcon . SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Metcon Metcon (Time) FOR TIME 72/58 Cal Bike* 48…
[WOD041921] Warm-up Warm-up 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow Punches Weightlifting Metcon (Weight) STRENGTH 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight (Score is Weight) Metcon Metcon…
[WOD041721] Warm-up Warm-up 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (50/35)|(35/20) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) PARTNER…
[WOD041621] Warm-up Warm-up 1-2 ROUNDS 8/8 SA KB DL (Light) 8/8 SA KB Russian Swing 10 PVC Pass Throughs 250/200m Row Into… 2 ROUNDS 10 PVC Scarecrow Snatches* 8 Scap Pull-Ups 8 Kip Swings (Rings or Rig) 8 Ring Rows *Start with a Snatch Grip w/ PVC at hips. Slowly pull PVC up w/ elbows…
[WOD041521] Warm-up Warm-up AMRAP x 5 MINUTES 12 Alt Groiners 10 Bootstrappers 8 Inch Worms (No Push-Up) :30 Jumping Jacks Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Balls 10 Alt Lunges Metcon Metcon (Time) 5 ROUNDS FOR TIME 400m Run 20 Slam Balls (30/20)|(20/10) 20 Slam…
[WOD041421] Warm-up Warm-up AMRAP x 4 Minutes -10 Scap Push-Ups -10/10 Single Leg Romanian Deadlifts -20 Shoulder Taps Into… AMRAP x 4 Minutes -5 Push-up to Pike -10 Up-downs -10 Alt Step-Ups Weightlifting 3 Sets For Quality (Weight) -10 Bench Press (Ath Choice, Mod-Heavy) -10/10 Single KB Crossbody Deadlift (Ath Choice, Moderate) -Rest as needed…
[WOD041321] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 4 Push-Up to Pike 8 Groiners 5 Hang Muscle Clean + 10 Elbow Punches 8 Air Squats Weightlifting Shoulder Press (Weight) STRENGTH 7-5-5-3-3 Strict Press* *10 DB or KB Goblet Squats after each working set (Athlete Choice, Moderate-Heavy) (Score is Weight) Metcon “RUN IT BACK” (Time) BENCHMARK…
[WOD041221] Warm-up Warm-up EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB light for all movements in the Warm-Up Metcon Metcon (Time) FOR…
[WOD041021] Warm-up Warm-up ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row In Time Remaining… Metcon NCFIT BENCHMARK WORKOUT STRIGHT 100…
[WOD040921] Warm-up Warm-up AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Weightlifting Deadlift (8-8-6-6) STRENGTH 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy (Score is Weight) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand…