[WOD112020] Warm-up Warm-up 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold *Switch to 20 Alt Cossack Squats for last round Weightlifting Back Squat (6-6-6) 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+…
[WOD111820] Warm-up Warm-up 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Weightlifting Shoulder Press (6-6-6) 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1×6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…..no more…
[WOD111820] Warm-up Warm-up 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air Squats 100m Jog Strength/Skill Metcon (Weight) 5 SETS FOR QUALITY 3-Position Squat Clean* *1 Hang Squat Clean + 1 Below the Knee…
[WOD111720] Warm-up Warm-up 3:00 Row* Into… 2 ROUNDS 10 Elbow Punches 5 Strict Press 10 Good Mornings 20 Mountain Climbers Into… 2 ROUNDS 5 Deadlift 4 Muscle Clean 5 BB Kang Squat 10 Lunges** *Increase pace each minute **BB optional on the second round Metcon Metcon (Time) FOR TIME* 2 ROUNDS 40/30 Cal Row 30…
[WOD111620] Warm-up Warm-up 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Weightlifting Deadlift (6-6-6) 1×6 @ 65-70% (Light-Moderate) of 2RM 1×6 @ 70-75% (Mod) 1x 6+ @75-80% (Mod-Heavy)* *As many reps as possible w/o failure…no more than 8-10. (Score is Weight) Metcon Metcon (Weight) 3 SETS FOR QUALITY…
[WOD111420] Warm-up Warm-up 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike 10 Elbow Punches Metcon Metcon (AMRAP – Rounds and Reps) EVERY 3:00 x 21 MINUTES 8 Power Clean & Jerks (155/105)|(115/75) 24 Slam Balls (30/20)|(20/10) Max…
[WOD111320] Warm-up Warm-up 3 SETS 20 Single Unders 10 Bootstrappers Into… 3 SETS 20 Single Unders* 10 Empty Barbell Good Mornings** *Can progress to Double Unders **After 1st round, progress to Single Leg Deadlifts (10 each leg) Weightlifting Deadlift (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to a 2RM Deadlift* *Testing week for start of…
[WOD111220] Warm-up Warm-up 3 ROUNDS 1:00 Row :10 Top of Ring Row Hold 10 Ring Rows :10 Top of Ring Dip Hold EXTENDED WARM-UP EMOM x 10 MINUTES Min 1 – :40 Muscle-Up Transition Practice* Min 2 – :40 EZ Row *Low rings or Jumping transitions (No Measure) Metcon Metcon (Time) 3 SETS FOR TIME…
[WOD111120] Warm-up Warm-up AMRAP x 4 MINUTES 5 Inch Worm + Push-Up 10 PVC Pass Thru :20 Hollow Hold Into… AMRAP x 6 MINUTES 10 KB Sumo Deadlift* 10 Up-Downs 10 Push-Ups *After 3:00, move to Russian KBS Metcon Metcon (Time) 5 ROUNDS FOR TIME 30 Kettlebell Swings (53/35) 30 Burpees 30 Sit-Ups (Score is…
[WOD111020] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 20 Shoulder Taps 5/5 Single Arm DB Plank Row 20 Mountain Climbers Weightlifting Shoulder Press (2-2-2-2-2) ON A 15:00 RUNNING CLOCK… Build to a 2RM Strict Press* *Testing week for start of strength cycle (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 15 MINUTES…