[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…
[WOD072222] Warm-up Warm-up 1 ROUND (8 MIN CAP) :30 Single Unders 20 Piked Shoulder Taps 10 PVC Pass Thrus 10 Barbell Strict Press 10 Snatch Grip Deadlift INTO… 2 ROUNDS :30 High Jump Single Unders or Doubles 20 Piked Shoulder Taps 10 PVC Around the Worlds 8 Barbell Push Press w/ :02 Pause in Dip…
[WOD072122] Warm-up Warm-up AMRAP x 4 MINUTES 10 Slam Ball Deadlift 20 Alt. Plank Hip Taps :30 Cardio Choice (EZ-MOD) INTO… AMRAP x 4 MINUTES 10 Slam Ball Ground To Overhead 20 Banded Pull-Aparts :30 Cardio Choice (MOD-HARD) Metcon Metcon (Calories) EMOM x 25 MINUTES MIN 1 – :45 Slam Balls (30/20)|(20/10) MIN 2 –…
[WOD072022] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – 12 Step-Ups + Max Groiners MIN 3 – :45 Push-Up to Pike MIN 4 – 12 Slow Med Ball Squats + Max Cat Cows Metcon NCFIT BENCHMARK WORKOUT STRIGHT 100 (Time) Workout NCFIT BENCHMARK WORKOUT "STRAIGHT 100."…