[WOD080322] Warm-up Warm-up AMRAP x 4 MINUTES :30 Bike @ Moderate Pace 4 KB Deadlifts 4 KB High Pulls 4 Tuck-Ups Into… AMRAP x 4 MINUTES :30 Bike @ Hard Pace 4 Russian KB Swings 4 Mixed Grip Ring Rows 4 V-Ups Metcon Metcon (Time) FOR TIME* 200 Russian KB Swings (70/53)|(53/35) 150 Sit-Ups 100/80…
[WOD080222] Warm-up Warm-up 2 ROUNDS 200m Run 8 Lunges + PVC Passthrough 8 PVC Deadlifts 8 Hollow Rocks Into… 2-3 ROUNDS 100m Run 8 Barbell Behind the Neck Press 8 Step-Ups* 8 Up-Downs *Switch to Box Jumps on 2nd Round Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 6 SETS* 1 Snatch High Pull + 1…
[WOD080122] Warm-up Warm-up 3 ROUNDS 1:00 Row* 10 Up-Downs 8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes) 10 Ring Rows *R1= 20-24SPM R2= 24-28SPM R3= 26-30+SPM Weightlifting Metcon (Weight) STRENGTH 10-8-6 Tempo Wide Grip Bench Press @30X1* *Start light and build to a moderate weight. Use a slightly wider than standard grip….
[WOD73022] Warm-up Warm-up EMOM x 9 MINUTES (:45 max each) MIN 1 – :45 Bike (Increase Pace each Round) MIN 2 – 5/5 Split Squat + Tuck Ups in Remaining Time* MIN 3 – 10 Banded Pull Aparts + Scap Pull-Ups in Remaining Time *Round 2 perform 8 Forward Lunges, Round 3 perform 8 Reverse…
[WOD072922] Warm-up Warm-up 2 ROUNDS 5 Lunge-Lunge-Squat 5 Strict Press w/ :02 OH Hold 5 Up-Downs 8 Scap Pull-Ups Into… 2 ROUNDS 5 Barbell Front Squats* 5 Barbell Push Press* 5 Burpees 10 Kip Swings *On 2nd RND combine movements and complete 8 Thrusters. EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 3 Thrusters*…
[WOD072822] Warm-up Warm-up AMRAP x 8 MINUTES 10/8 Cal Row* 8 Cat/Cows 10 Russian Kettlebell Swings :20 Tuck Hold *Increasing Row paces ea RD. Start EZ and work your way up from there. Metcon Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 15/12 Cal Row* 20 Alt. Single Arm Russian KB Swing…
[WOD072722] Warm-up Warm-up 200m Run Into.. 2 SETS 10 Ring Rows 10 Scap Pull-Ups 10 Push-Up to Pike 10 Samson Lunges Into… 2 SETS 8 Jumping Pull-Ups 8 Small Kip Swings 8 Hand Release Push-Ups 8 Jumping Air Squats Metcon CINDY-RELLA (AMRAP – Rounds and Reps) NCFIT BENCHMARK WORKOUT "CINDY-RELLA" AMRAP x 6 MINUTES 3…
[WOD072622] Warm-up Warm-up 1-2 SETS 6 Cat Cows 6 Push-Up to Pike 6 Moose Antlers 6 Boot Straps Into… AMRAP x 5 MINUTES 5 Up-Downs 5 Barbell Deadlifts 5 Barbell Hang High Pulls 5 Barbell Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 10:00 RUNNING CLOCK… Build to a 1-Rep Heavy Clean & Jerk* *Goal…
[WOD072522] Warm-up Warm-up LINE DRILLS 100m Run (EZ Pace) 25ft Walking Samson Stretch 25ft High Knees 25ft Walking Staggered Stance Good Mornings 25ft Butt Kickers 25ft Hurdler Walks 25ft Bunny Hops 100m Run (EZ Pace) Into… 2 ROUNDS 8 Alt. DB Goblet Lunges 5/5 Ankle Rotations (Clockwise/ Counter Clockwise) 8 Step-Ups 10 Alt. Cossack Squats…
[WOD072322] Warm-up Warm-up 1 ROUND 1:00 Bike (Light) 20 Mountain Climbers 10 Scap Pull-Ups 10 Slow Shoulder Taps 6/6 Split Squats 1 ROUND :45 Bike (Moderate) 10 Frog Jumps 8 Wide Grip Scap Pull-Ups 8 Forward Lunges 6 Knee Push-Up Negatives (:03 Descent) Metcon Metcon (Time) 1 ROUND :30 Bike (Hard) 8 Up-Downs 6 Kip…