[WOD051322] Warm-up Warm-up 2 SETS (8:00 CAP) 100m Run 10 Up-Downs 5 Lunge-Lunge-Squats :30 Squat Hold Into… 2 SETS 100m Run 10 Burpees 15 Air Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Back Squat* *Based off of 90% of Heavy 1-Rep (Score is Weight) Week 2 of 9 Metcon Metcon…
[WOD051222] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 2 ROUNDS 12/8 Cal Row 6 Inchworms + Double Push-up 12 Hollow Rocks 6 Arm Haulers (Slow and Controlled) Into… AMRAP IN REMAINING TIME 6/6 SA Ring Rows 8 Strict Hanging Knee Raises 8 DB Around The Worlds Metcon Metcon (AMRAP – Reps) ON A 12:00 RUNNING…
[WOD051122] Warm-up Warm-up AMRAP x 3 MINUTES 12 Step-Ups 10 Push-Up to Pike 8 Jefferson Curls 6 Deadbugs Into… AMRAP x 4 MINUTES 6 Low Box Jumps 6 Pike Push-Ups or Push-Ups 8 Barbell RDL 12 Straight Leg Sit-Ups Weightlifting Deadlift (Weight) STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Deadlift* *Based off of 90% of…
[WOD051022] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – 30 Mountain Climbers + Max Plank MIN 2 – 10 SB Deadlifts + 10 SB Curl to Press MIN 3 – 10 Scap Pull-Ups + Max Bar Hang MIN 4 – 10 Up-Downs + Max Shoulder Taps MIN 5 – 10 Slam Ball Ground to…
[WOD050922] Warm-up Warm-up 1 ROUND (8:00 CAP) 1:00 Bike EZ Pace 10 Scap Push-Ups 8 Clean Deadlifts 8 Barbell Strict Press Into… 1 ROUND :45 Bike Mod Pace 8 Alt. Bird Dogs 6 Barbell Upright Rows 6 Barbell Strict Press + :20 OH Hold after final rep Into… 1 ROUND :30 Bike Hard Pace 6…
[WOD050722]) Warm-up Warm-up 2-3 ROUNDS (7:00 CAP) 10/8 Cal Row 8 Alt. Bird Dogs 8 Sumo Stance Good Mornings 5 Reps of IYT’s w. Change Plates* *In a bent over position, with straight arms and thumbs pointed up towards the ceiling, mimic the IYT shape. I for 5 Reps, Y for 5 Reps, and T…
[WOD050622] Warm-up Warm-up EMOM x 5 MINUTES (:50 ON/ :10 OFF) MIN 1 – :20/:20 Staggered Stance Good Morning (Barbell Optional) MIN 2 – :20 Single Unders into Max Double Unders/Attempts MIN 3 – :20 Bootstrappers into Max Good Mornings MIN 4 – :20 Single Unders into Max Double Unders/Attempts MIN 5 – :25 Above…
[WOD050522] Warm-up Warm-up 8 SETS (:20 ON/:10 OFF) Cal Bike* Into… AMRAP x 4:00 4 Push-Up to Pike 6 DB Strict Press 4/4 Lunge** 20 Russian Twists *Increasing paces on the Bike ea RD. **Option for DB Lunges on 2nd RD and beyond. Metcon Metcon EMOM x 25 MINUTES MIN 1 – 20 Alt DB…
[WOD050422] Warm-up Warm-up EMOM x 4 MINUTES MIN 1 – 12 Box Step-Ups + Max Groiner on Box MIN 2 – 12 Scap Pull-Ups + Max Kip Swings MIN 3 – 12 Scap Push-Ups + Max Shoulder Taps MIN 4 – 12 Barbell Deadlifts + Max Elbow Punches Into… EMOM x 4 MINUTES MIN 1…
[WOD050322] Warm-up Warm-up ON A 7:00 MINUTE CLOCK 1:30 Row (MOD PACE) Into… 2 ROUNDS 10 Bootstraps 10 Alt. Cossack Squats 10 Push-Up to Pike Into… 2 ROUNDS 6 Lunge + Lunge + Air Squat 6 Slamball G2O 30 Crossbody Mountain Climbers Into… 1:30 Row (HARD PACE) Weightlifting Back Squat (1-1-1-1-1) STRENGTH ON A 25:00…