Author: SoldierCityFitness

[WOD032721] Warm-up Warm-up Workout WARM-UP AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Metcon

[WOD032621] Warm-up Warm-up 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk If you have additional time…

[WOD032521] Warm-up Warm-up AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength/Skill Metcon (Weight) EMOM x 8 MINUTES…

[WOD032421] Warm-up Warm-up 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders PRE OR POST WORKOUT 3 SETS FOR QUALITY 10/10 Single Leg…

[WOD032321] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex… 1 "Deep" Power Snatch* + 2 "Deep" Hang Power Snatch* *Goal is to receive in Power…

[WOD032221]

[WOD032021] Warm-up Warm-up 400m Run Immediately Into… 3 SETS 10 Jumping Air Squats w/ :01 pause in the bottom 8 Upright Rows 6 Barbell Good Mornings 4 Strict Press (Behind the neck if mobility allows) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6…

[WOD031921] Warm-up Warm-up 1:00 Jumping Jacks into… AMRAP x 4 MINUTES 4 Alt. DB Snatch 4 Smooth Burpees 4 Box Jumps Over *In DB Snatch — focus on extension through the middle and fast punch! **In Smooth Burpees — focus on sprawl back and efficient stand-up (no rigid push-up)! ***In the BJO — focus on…

[WOD031821] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – Rowling* MIN 2 – :45 Perfect Stretch** *Rowling = Try to hit exactly 100m on the Rower … Over 100m = 2 Burpees, Under 100m = 5 Air Squats **Perfect Stretch = 1 Samson Stretch w/ Twist + 1 Groiner + 1 Hamstring Stretch on…

[WOD031721] Warm-up Warm-up 3 SETS 5 Inch Worms + Push-Up 10 Scap Push-Ups 10 Ring Rows w/ 1 sec Pause @ Top 10 Sumo KB Romanian Deadlifts SKILL EMOM x 12 MINUTES MIN 1 – :40 Gymnastic Pull* MIN 2 – :40 Double Under Practice MIN 3 – :40 Hollow Body Flutter Kicks (No Measure)…