[WOD012822] Warm-up Warm-up 1 ROUND 20 Singles 10 Scap Pull-Ups 5/5 DB Bent Over Row 1 ROUND 20 Fast Singles 10 Ring Rows 5/5 Single Leg DB RDL 1 ROUND 20 Slow Singles 10 Kip Swings 5/5 Single Leg and Single Arm DB Bent Over Row* Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x…
[WOD012622] Warm-up Warm-up 3 SETS (7:00 CAP) 1:00 Row 8 Bootstrappers 8 Deadbugs 8 Up-Downs 8/8 DB Arnold Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 5-Rep Push or Split Jerk* *Option to use either or both Jerk Options within same set. (Score is Weight) Metcon “PUSH. PULL.” (Time)…
[WOD012522] Warm-up Warm-up AMRAP x 5 MINUTES :30 Bike @ Mod Pace 10 Plank to Pike 10 Banded Pull Apart 10 Step-Ups Into… AMRAP x 5 MINUTES :30 Bike @ Hard Pace 10 Banded Strict Press 10 Box Jumps 10 Ring Rows Metcon Metcon (AMRAP – Reps) EMOM x 24 MINUTES* MIN 1 – 15/12…
[WOD012422] Warm-up Warm-up 1:00 Walking Lunges w/ Arm Crosses 1:00 Slow PVC Passes 1:00 Perfect Air Squat w/ Wide Grip Press at Bottom* *Squat down with PVC on shoulders, at the bottom of the squat…press the PVC to the OH position then pull back down, stand. Repeat for the rest of the minute. -Quick Rest…
[WOD012222] Warm-up Warm-up LINE DRILLS (4:00 Max) 25’ Knee Hugs 25’ Quad Pulls 25’ Toe Walk 25’ Heel Walk 25’ Toy Soldiers 25’ Samson Lunges 25’ High Knees 25’ Butt Kickers Into… AMRAP x 5 MINUTES* 100m Run 10 Air Squats 10 Step Ups *At 2:30 mark, swap to: 100m Run 10 MB Thrusters 10…
[WOD012122] Warm-up Warm-up 2 Sets 5 Inch worms + Downward Dog 10 Deadlifts 10 High Pulls 10 Elbow Punches Into… 2 Sets 5 Broad Jumps 5 Dynamic Push-Ups * 5 Muscle Cleans 5 Strict Press *Athletes aggressively push through the floor on the way up. Ideally hands are coming off the ground a bit, but…
[WOD012022] Warm-up Warm-up 3 ROUNDS 1:00 Bike 20 Crunches 15 Banded Pull Aparts 10 Scap Pull-Ups* 5 Ring Rows w/ Pause at Top *1st Round perform 10 Scap Pull-Ups 2nd Round perform 5 Hanging Shoulder Circles Forward, and 5 Backwards 3rd Round perform 10 Small Kip Swings SKILL ON A 10:00 RUNNING CLOCK… Practice Kipping…
[WOD011922] Warm-up Warm-up 2 ROUNDS 20 Mountain Climbers 10 PVC Pass Through 10 Jumping Squats 1-2 ROUNDS 10 Up-Downs 5 PVC Wide Push Press (Behind Neck) 5 PVC OHS Weightlifting Overhead Squat (3-3-3-3) STRENGTH 4×3 Overhead Squat *All working sets @ Heavy weight. If you have a 1RM OHS, this should be roughly 90+%. Focus…
[WOD011822] Warm-up Warm-up Workout WARM-UP EMOM x 8 MINUTES MIN 1 – :45 Row @ Mod Pace MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single Unders* MIN 4 – :45 Quad Heel Taps *Switch to Double Unders on Second Round STRENGTH 4 SETS FOR QUALITY 4 Tempo Strict HSPU or 6…
[WOD011722] Warm-up Warm-up 2 Sets 100m Run @ Easy Pace 10/10 Leg Swings 25’ High Knees 25" Butt Kickers 25’ High Skips Into.. 2 Sets 100m Run @ MOD Pace 10 Up-Downs 10 Lunges 5/5 DB Deadlifts 5/5 DB High Pulls Metcon 400m Run (Time) Max Effort 400m Run EXTENDED WARM-UP 3 SETS 400m Run…