[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-…
[WOD020921] Warm-up Weightlifting Metcon (Weight) 5-5-5-5 Tempo Front Squats (32X1) *Building from Light to Moderate* (Score is Weight) Metcon Metcon (Time) 4 ROUNDS FOR TIME 15 Front Squats (155/105)|(115/75) 25/20 Cal Row (Score is Time) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs (No Measure)
[WOD020821] Warm-up Warm-up 3 ROUNDS 10 Scap Push-ups 5 Push-Up to Pike 10 Scap Pull-Ups 5 Broad Jumps EXTENDED WARM-UP 3 SETS FOR QUALITY :30 Bar Hang :30 Handstand Hold 10 Kip Swings 3-5 HSPU Negatives* *Reset between reps. No Push-Up on HSPU. (No Measure) Metcon Metcon (AMRAP – Rounds and Reps) WORKOUT AMRAP x…
[WOD020621] Warm-up Warm-up AMRAP x 5 MINUTES 50’ Bear Crawl 10 Tuck-Jumps 5 Tempo Push-Ups (32X0)* 100m Run *Active hold in the bottom of the Push-Up, do not come to a resting position.
[WOD020521] Warm-up Warm-up 2:00 Row (Increase pace every :30) Into … 1 SET (:45 ON / :15 REST) MOVT 1 – Air Squats MOVT 2 – Push-Up to Pike MOVT 3 – Cossack Squats MOVT 4 – Wall Ball Strict Press Into … 2:00 Row (Increase pace every :30)* *Start at faster pace than the…
[WOS020421] Warm-up Warm-up 2 SETS 20 Jumping Jacks :20 Inactive Bar Hang :20 Active Bar Hang 10 High Skips Into… 3 SETS 10 Scap Pull-Ups (:01 Hold @ Top) 10 Push-Up Negatives (:03 Lower) 10/10 Forward Leg Swings 10/10 Banded Monster Walks 10 High Knees 10 Butt Kickers EXTENDED WARM-UP 3 SETS :20 Ring Support…
[WOD010321] Warm-up Warm-up JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch…
[WOD020221] Warm-up Warm-up AMRAP x 10 MINUTES 20 Single Unders 15 Glute Bridge Ups with :02 Hold at Top 10 Slow Alt. Mountain Climbers* 1/1 KB Complex** *In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control. **Perform…
[WOD020121] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through Lunges 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Ring Rows 10 BB Back Rack Lunges** :20 BB OH Hold *1 Muscle Clean + 1 Press = 1 Rep **In the second round athletes will perform a Front…
[WOD013021] Warm-up Warm-up 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground Metcon The Chief (AMRAP – Rounds)…