[WOD091722] Warm-up Warm-up 1 ROUND :30 Row (Arms and Back) + :30 Row (Half Stroke) 10 Bunny Hops + 10/10 Single Leg Hops 10/10 Wall Ball Halo 10 Wall Ball Push Press Into… 1 ROUND :30 Row (Half Stroke) + :30 Row (Full Stroke) 30 Single Unders 10 Wall Ball Front Squat 10 Wall Ball…
[WOD091622] Warm-up Warm-up 2 ROUNDS 5/5 Single Arm Ring Rows 8 Scap Pull-Ups 8 Tuck-Ups 8 BB Upright Rows 10 BB Elbow Punches INTO.. 2 ROUNDS 6 Kip Swings 6 Slow Ring Rows 10 V-Ups 6 BB Clean Deadlift 6 BB Hang Muscle Cleans Weightlifting Metcon (Weight) STRENGTH 1.) EMOM x 8 MINUTES 1 Hang…
[WOD091522] Warm-up Warm-up EMOM x 7 MINUTES (:40 ON / :20 OFF) MIN 1 – Up-Down + Scap Push-Up MIN 2 – Alt. Samson Lunges MIN 3 – Single DB Strict Press MIN 4 – Up-Down + Step-Up MIN 5 – Jumping Air Squats MIN 6 – Single DB Push Press MIN 7 – Up-Down…
[WOD091422] Warm-up Warm-up 200m Run @ Mod Pace Into… AMRAP x 5 MINUTES 5 Slam Ball Narrow Stance Front Squats 5 Slam Ball Ground to Overhead 5 Jumping Pull-Ups 5 V-Ups Into… 200m Run @ Hard Pace EXTENDED WARM-UP EMOM x 9 MINUTES MIN 1 – :40 Bar Muscle-Up Practice* MIN 2 – :40 Pistol…
[WOD091322] Warm-up Warm-up 1 ROUND 10 Wrist Circles 10 Elbow Circles 10 Shoulder Circles 10 Hip Circles 10 Torso Twists 10 Toe Touches Into… 2-3 ROUNDS (Time Permitting) 30 Single Unders* 10 PVC Pass Thrus 10 Alt. Piked Shoulder Taps 8 Jumping Air Squats** *R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders. **R2…
[WOD091222] Warm-up Warm-up 3 SETS (:40 ON/ :20 OFF) Cal Bike SET 1: 50-60+ RPM SET 2: 55-65+ RPM SET 3: 60-70+ RPM Into… 2 ROUNDS 12 Alt. Cossack Squats 10 Sit-Ups 8 BB Up & Overs* 6 Lunge-Lunge-Squats** *1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front…
[WOD091022] Warm-up Warm-up AMRAP x 6 MINUTES 100M Run :30 Row 5 Kip Swings 5 Air Squats 5 Push-Ups Quick Rest then Into… BARBELL SPECIFIC WARM-UP 3 ROUNDS FOR QUALITY* 6 Deadlifts 6 Power Cleans 6 Hang Power Cleans 6 Push Jerk 6 Thruster *Complete round 1 with an empty barbell. Round 2 with light-mod…
[WOD090922] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 1 ROUND 10 Clean Deadlifts 10 Barbell Strict Press :20 Single Unders 10 Wall Ball Squats Into… 1 ROUND 8 Upright Rows 8 Barbell Push Press :20 High Jump Single Unders 10 Wall Ball Push Press 1-2 ROUNDS 6 Hang Muscle Cleans 6 Hang Power Cleans 6…
[WOD090822] Warm-up Warm-up AMRAP x 10 MINUTES :45 Cardio Choice 8 Up-Downs 8 Box Step-Overs 10 Single DB Curls 10 Single DB Overhead Tricep Extension Metcon Metcon EMOM x 28 MINUTES MIN 1 – :45 Cardio Choice MIN 2 – :20/:20 Single Arm Ring Rows MIN 3 – :45 Up-Down Box Crawl Overs (30/24) MIN…
[WOD090722] Warm-up Warm-up AMRAP x 6 MINUTES 100m Run 8 Lunges with PVC Pass Through 8 Push-Up to Pike 8 PVC Overhead Squats Weightlifting Snatch (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Snatch (Score is Weight) Week 1 of 9 Metcon Metcon (AMRAP – Reps) 1.) 3 SETS ON A…