[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."…
[WOD071922] Warm-up Warm-up 2 ROUNDS 200m Run @ Mod Pace 10/10 Leg Swings 10 Scap Pull-Ups :30 Hollow Hold Into… 2 ROUNDS 100m Run @ Hard Pace 10 Straight Leg Sit-Ups 10 Banded Pull Aparts 10 Banded Face Pulls STRENGTH 3 SETS 12-15 PVC Banded Lat Push-Downs 5-7 Wide Grip Pull-Ups -Rest As Needed b/t…
[WOD071822] Warm-up Warm-up 2 ROUNDS 8 Alt. Samson Stretches 8 Up-Down + 2 Scap Push-Ups 8 Slow Push-Ups (Knee Push-Ups Optional) :10 Top of the Dip Hold* :10 Bottom of the Dip Hold* *Complete both holds on Box. Into… 2 ROUNDS 6 Clean Deadlifts 6 Cuban Presses* 6 Muscle Cleans 6 Push Press *Complete an…
[WOD071622] Warm-up Warm-up 1 ROUND 30 Single Unders 10 Slow Shoulder Taps 8 Box Step Overs 8 Good Mornings (BB Optional) Into… 2 ROUNDS 30 Singles (Single + Single + High Jump) 5 Push-Up to Pike 6 Box Jumps 6 BB Deadlifts* *Add weight in round 2 EXTENDED WARM-UP 3 SETS :30 Wall HS Hold…
[WOD071522] Warm-up Warm-up 2 SETS (8:00 CAP) 10 Alt. Groiners 15 Wall Ball Front Squats 10 Scap Pull-Ups 1:00 Cal Bike Into… 2 SETS 10 Alt. Cossack Squats 15 Wall Ball Push Press 10 Ring Rows 1:00 Cal Bike Metcon MYMC 22.1 (AMRAP – Rounds and Reps) NCFIT BENCHMARK WORKOUT "MYMC 22.1" AMRAP x 18…
[WOD071422] Warm-up Warm-up 3 ROUNDS 50ft Bear Crawl (25ft/25ft) 10 Slam Ball Deadlifts 10 Scap Push-Up 5 Inchworm + Push-Up :20 Tuck Hold Into… 2-3 ROUNDS (Time Permitting) 5 Slow Push-Ups 20 Russian Twists 10 Slam Balls 10 Up-Downs Metcon Metcon (AMRAP – Reps) 8 SETS (:20 ON/ :10 OFF) MOVT 1 – Slam Balls…
[WOD071322] Warm-up Warm-up AMRAP x 3 MINUTES 5 Up-Downs 5 Scap Pull-Ups 5 Ring Rows :30 Plank Hold Into… AMRAP x 3 MINUTES 3 Barbell RDL 3 Barbell Bent Over Row 3 Barbell High Pulls 3/3 Elbow Punches SKILL 1.) 2 SETS 7-10 False Grip Ring Rows :10 Top of the Ring Hold :10 Bottom…
[WOD071222] Warm-up Warm-up EMOM x 8 MINUTES (:40 ON/ :20 OFF) MIN 1 – Row @ EZ Pace MIN 2 – Lunge + Lunge + Air Squat MIN 3 – :20 Single Unders + :20 Alt. Planked Calf Stretches MIN 4 – Row @ Mod Pace MIN 5 – Slow Deadbugs MIN 6 – Empty…
[WOD071122] Warm-up Warm-up 3:00 Cal Bike* Into… 2-3 ROUNDS (Time Permitting) 8 Long Lunge + PVC Pass Thru 8 Scarecrow Snatch 8 Snatch Grip PVC DL + Upright Row (Option to use BB R2-3) 8 Air Squats w/ :01 Pause at Bottom** *MIN 1 – EZ Pace / MIN 2 – Mod Pace / MIN…
[WOD070922] Warm-up Warm-up EMOM x 10 MINUTES (:45 ON / :15 OFF) MIN 1 – Row EZ Pace → Row Mod Pace MIN 2 – Cossack Squats → Bodyweight Lunges MIN 3 – Tuck Hold → Sit-Ups MIN 4 – Banded Pull Aparts → Banded Chest Fly MIN 5 – Scap Push-Ups → Push-Ups *Arrow…