[WOD121120] Warm-up Warm-up 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Metcon Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air…
[WOD121020] Warm-up Warm-up TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2 sets Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Pike 10 Elbow Punches 10 Tempo Strict Press Weightlifting Shoulder Press (6-4-2) 1×6…
[WOD120920] Warm-up Warm-up 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM…
[WOD120820] Warm-up Warm-up 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Strength/Skill Metcon FOR QUALITY 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar…
[WOD120720] Warm-up Warm-up 200m Run Into… 3 ROUNDS 10 Groiner + Twist 8 Med Ball G2OH 6 Med Ball Jumping Squats Into… 200m Run Weightlifting Back Squat (6-4-2) 1×6 @ 70% of 2RM (Light-Moderate) 1×4 @ 75% 1×2 @ 80% *Deload Week Prior to Retest of 2RM Next Week — Move Well! (Score is Weight)…
[WOD120520] Warm-up Warm-up 3 SETS (10:00 Cap) 10 Tempo Push-Ups (31X1) 10 Slow Single DB Sumo Stance Good Morning 10/10 Half Kneeling Shoulder Presses 10 Box Step Overs Metcon Metcon (Time) IN TEAMS OF 2… FOR TIME 100 Push Press (75/55) 50 DB Renegade Rows (50/35) 100 Box Jump Overs (20) 50 DB Renegade Rows…
[WOD120420] Warm-up Warm-up Workout WARM-UP 4 ROUNDS 5 Inch Worms + Push-Up 10 Scap Pull-Ups 10 Bootstrappers :15 Active Bar Hang :15 Top of Ring Dip Hold Weightlifting Deadlift (2-2-2) 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score…
[WOD120320] Warm-up Warm-up 3 SETS 20 Jumping Jacks 100m Jog 10 Elbow Punches Into … 3 SETS 20 Single Unders 100m Run 10 Strict Press Weightlifting Shoulder Press (2-2-2) 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6. (Score is…
[WOD120220] Warm-up Warm-up Workout WARM-UP 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Bike 30…
[WOD120120] Warm-up Warm-up AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength/Skill Metcon (Weight) E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score…