[WOD022021] Warm-up Warm-up AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Metcon Metcon (Time) 10 ROUNDS FOR TIME 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups 12/10 Cal Bike (Score is Time) PARTNER WORKOUT OPTION IN TEAMS OF 2… 20…
[WOD021921] Warm-up Warm-up 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up Into… 2 SETS 10 Wall Ball Front Squats 10 Wall Ball Strict Press 10 DB Romanian Deadlift Into… 1 SET 10 Wall Balls…
[WOD021521] Warm-up Warm-up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups SKILL EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) Metcon Metcon (Time) 4…
[WOD021721] Warm-up Warm-up 3 ROUNDS 10 Bootstrappers 5 Tempo Air Squats (33X1) 10 Scap Push-Ups 5 Step-Ups Into… 3 SETS (SINGLE DB FOR EACH MOVEMENT) 5/5 DB Deadlift 5/5 Tempo DB Front Squats (31X1) 5/5 Tempo DB Bent Over Row (31X1) 5 Box Jumps* *Athletes must step down. Metcon Metcon (AMRAP – Reps) 5 SETS…
[WOD021621] Warm-up Warm-up 2:00 Row Into… 1 ROUND 20 Single Unders 10 PVC Pass Throughs 10 Jumping Squats Into… 1 ROUND 15 High Jump Single Unders 8 Snatch Push Jerk 7 PVC Overhead Squat Weightlifting Metcon (Weight) 3 SETS ON A 12:00 RUNNING CLOCK… 1 Snatch Deadlift + 1 Hang Power Snatch (Above the Knee)…
[WOD021521] Warm-up Warm-up 3 ROUNDS 10 Scap Pull-Ups 5 Ring Rows 10 Alt. Cossack Squats 5 Single DB Strict Press EXTENDED WARM-UP 2 SETS FOR QUALITY 1:00 Handstand Hold* 8/8 Tempo (2020) Box Step-Downs (24/20) 1:00 Weighted DB Squat Hold 1:00 Bike (EZ) -Rest as needed b/t Sets- *Freestand Optional (No Measure) Metcon Metcon (Time)…
[WOD021321] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 2 SETS :15 Lateral Leg Swings (R) :15 Lateral Leg Swings (L) :15 Butt Kickers :15 High Knees :15 Squat Jumps :15 Tuck Jumps -:30 Rest b/t Sets- Into… 2 SETS 100m Jog 10 Med Ball Front Squats (Athlete Choice) 5 Box Jumps (Athlete Choice) -:30 Rest…
[WOD021221] Warm-up Warm-up Workout WARM-UP 1 ROUND 12 Alt Groiners 12 Bootstrappers 12 PVC Pass Thrus Into… 3 ROUNDS 5 Snatch Grip Deadlifts 5 Hang High Pulls 5 Hang Muscle Snatches 5 Hang Power Snatches* 5 Overhead Squats *Catch each Hang Power Snatch a little lower with each rep Weightlifting Snatch (1-1-1-1-1-1) ON A 20:00…
[WOD021121] Warm-up Warm-up AMRAP x 6 MINUTES 20 Single Unders 8/8 Single Arm KB Strict Press 10 Slow Air Squats 12 Ring Rows Metcon Metcon EMOM x 30 MINUTES MIN 1 – 5-7 Ring Muscle-Ups MIN 2 – 60 Double Unders MIN 3 – 20 Russian KB Swings (53/35) MIN 4 – 12 Alt. Pistol…
[WOD021021] Warm-up Warm-up 3 ROUNDS (8:00 CAP) 100m Run (INCREASING PACE) 10 SB Deadlifts 10 Scap Push-Ups Into 2 ROUNDS :30 Bike (INCREASING PACE) 10 SB Push Press 5 Push-Ups :30 Plank Metcon Metcon (Time) 5 SETS FOR TIME 200m Run 15 Hand Release Push-Ups 20 Slam Balls(20/15) 15/12 Cal Bike -Rest 1:00 b/t Sets-…