[WOD012921] 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)…
[WOD012821] Warm-up Strength/Skill
[WOD012721] Warm-up Warm-up CHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB….
[WOD012621] Warm-up Warm-up 3 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Strength/Skill Metcon SKILL ON A 10:00 RUNNING CLOCK… Rope Climb Practice Metcon Metcon (Time) FOR TIME 200m DB Carry (50/35)|(35/20)* 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Renegade Rows 4…
[WOD012521] Warm-up Warm-up AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Metcon Metcon (Time) 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) FINISHER EMOM x 10 MINUTES MIN 1 – 10…
[WOD012321] Warm-up Warm-up 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Metcon Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at…
[WOD012221] Warm-up Warm-up Workout WARM-UP 3 SETS 10/10 Moose Antlers 10 Supermans 10 Scap Push-Ups Into… 4 SETS (:20 ON/ :10 OFF) MOVT 1 – Row* MOVT 2 – Push-Up** *Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%) **After 2 sets, switch to Push-Up to Pike Weightlifting Bench Press (8-8-6-6-4-4) 8-8-6-6-4-4*…
[WOD012121] Warm-up Warm-up 2 ROUNDS 10 Bootstrappers 10 Scap Pull-Ups 10 "Perfect Stretch"* Into… AMRAP x 6 MINUTES :30 Jump Rope** 12 KB Sumo Romanian Deadlifts 10 Kipping Swings 24 Alt Reverse Lunges *Perfect Stretch = Samson Lunge + Hamstring Stretch + Groiner on one side, then switch **1st Round = Single Unders 2nd Round…
[WOD012021] Warm-up Warm-up 3 SETS 200m Run 8 Barbell Front Squat 8 Barbell Push Press (w/ :01 Pause in the Dip)* 8 Up-Down Over Bar *This :01 pause in the dip is the place in the Thruster that you need to EXPLODE. Learn that position now. Weightlifting Thruster (3-3-3-3-3) ON A 20:00 RUNNING CLOCK… Build…
[WOD011921] Warm-up Warm-up 3 ROUNDS 20 Jumping Jacks 10 Bootstrappers 5/5 Split Squat Into… 2 ROUNDS 10 BB Sumo Good Morning 10 Alt. Step Ups 10 Alt. Slow Deadbugs Strength/Skill Metcon (Weight) 3 SETS FOR QUALITY 5 Tempo Sumo Deadlift (30X1)* 10/10 DB Suitcase Split Squats 20 Slow Alt. V-Ups *Build from Moderate to Moderate-Heavy…