[WOD092820] Warm-up Warm-up 2 ROUNDS 8 Step-Ups 8 Single DB Bent Over Row 16 Lateral Hops over DB 2 ROUNDS 8 Lunges 8 Frog Jumps* 8 Cossack Squats *Start in a high plank position, jump the feet to the outside of the hands, jump the feet back into the High Plank. Strength/Skill 3 SETS FOR…
[WOD092620] Warm-up Warm-up AMRAP x 10 MINUTES 100m Jog 10 DB Arnold Press w/ Slow Descent 10 Slow DB RDLs 10 Slow Alt. Lunge to Curl Metcon Metcon (Time) TEAMS OF 2 FOR TIME 200m Plate Run (45/35)(35/25) 100 Plate Ground to Overhead 100 Plate Walking Lunges* 200m Plate Run 100 Plate Step-Ups (24/20) 100…
[WOD092520 Warm-up Warm-up 3 ROUNDS :30 Jump Rope 10 PVC Pass Thrus 8 Empty BB Strict Press 10 Empty BB Good Mornings Metcon “NCMETCON BASELINE III” (AMRAP – Rounds and Reps) "NCMETCON BASELINE III" I. ON A 25:00 RUNNING CLOCK… Establish a Heavy 1-Rep Ground to Overhead* (Score is Weight) -Rest as Needed b/t Efforts*-…
[WOD092420] Warm-up Warm-up 1:00 Bike/ Row/ Run (Nasal Breathing, EZ Pace) Into… 3 ROUNDS 10 Glute Bridges 20 Shoulder Taps 10 Air Squats Metcon Metcon (AMRAP – Reps) EMOM x 28 MINUTES* MIN 1 – :50 Cal Row, Bike, or Run MIN 2 – 2 Wall Walks then DB Slides in Remaining Time (50/35)|(35/25) MIN…
[WOD092320] Warm-up Warm-up AMRAP x 4 MINUTES 8 Bootstrappers 10 Alt Groiners 12 Alt Cossack Squats Into… 3 ROUNDS :30 Bike (EZ pace) 5 Inch Worms + Push-Up 10 Tempo Squats (3111) w/ empty barbell Weightlifting Back Squat (3-3-3-3-3) Metcon *Rest at Least 5:00 b/t Efforts COOL DOWN FOR RECOVERY 5:00 Foam Roll Quads &…
[WOD092220] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 10 Sumo Stance Good Morning :20 Active Hang* 30 Mountain Climbers *Athletes should focus on depressing shoulders down and back. EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… Build Sumo DL in Sets of 3-5 Reps & Practice Strict Bar Work* *Athletes can practice Strict T2B, Strict L-Raises, Strict…
[WOD092120] Warm-up Warm-up 1 ROUND 25ft Walking Leg Swings 25ft Walking Heel to Butt 25ft Toe Elevated Walk 25ft Heel Elevated Walk 25ft High Knees 25ft Butt Kickers 100m Run Into… 1 ROUND 5 Scap Pull-Ups 10 Shoulder Taps 10 Lunges 5 Ring Rows 5 Knee Push-Ups 10 Air Squats Metcon “NCMETCON BASELINE I” (AMRAP…
[WOD091920] Warm-up Warm-up 200m Run Into… 2 Rounds -10 Air Squats -8 Push-Ups -6 Burpees Into… 2 Rounds -10 Elbow Punches -5 Muscle Cleans -5 Strict Press -5 Behind the Neck Press (Snatch Grip) -5 Drop Squats Metcon Max-It-Out (Weight) -Partner WOD- (6) 5min Rounds [R1] Clean *Full* – Partner A: Find 1RM Clean –…
[WOD091820] Warm-up Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 10 MINUTES 6 Power Snatch (135/95)|(95/65) 6 Bar Muscle-Ups (Score is Rounds + Reps)
[WOD091720] Warm-up Warm-up 3 ROUNDS 10 PVC Pass Thrus 10/10 Around the World PVC Pass Thrus 10 Tempo Air Squats (3111) Into… 3 ROUNDS 10 PVC Overhead Squats 10 Alt. Samson Lunges 10 Bootstrappers SKILL 3 SETS FOR QUALITY 5 Tempo Overhead Squat (3131) (45/35)|(35/15) 10 Alt. Cossack Squat (No Measure) Metcon Metcon 4 SETS…