[WOD062722] Warm-up Warm-up 2 ROUNDS 30 Crossbody Mountain Climbers 6/6 Single Arm Ring Row 6 Push-up to Pike Into… 2 ROUNDS 1:00 Bike or Row 10 Single DB Floor Press 10 Ring Rows 5 Burpees Weightlifting Bench Press (1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Bench Press Week 9 of…
[WOD062522] Warm-up Warm-up EMOM x 9 MINUTES MIN 1 – :45 Row (Pace: EZ→Mod→Hard) MIN 2 – :20 Alt. Shoulder Taps + 5 Push-Up to Pike MIN 3 – 7 BB Clean Deadlift + Elbow Punches in Remaining Time Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 8 MINUTES 15/12 Cal Row 8 Strict…
[WOD062522] Warm-up Warm-up AMRAP x 3 MINUTES 30 Single Unders 10 Alt. DB Deadlifts 10 DB Bent Over Rows Into… 2 ROUNDS 30 High Jump Single Unders (or Double Unders) 15 Sit-Ups 10 Alt. DB Swings :20 Dead Hang SKILL 3 SETS 20 Banded Lat Push Down 3-5 Kip Swings 2-4 Kipping Pull-Up w/:02 Pause…
[WOD062322] Warm-up Warm-up 2 ROUNDS 1:00 Cal Bike (EZ-MOD) 5 Inchworms 5/5 Staggered Stance Good Mornings 10 Deadbugs Into… 1 ROUND :30 Cal Bike (FAST) 10 Up-Downs 10 Barbell RDL Weightlifting Deadlift (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Deadlift* *Based off of 90% of Heavy 1-Rep. This is a Deload…
[WOD062222] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 100m Run + Max Bootstraps MIN 2 – :45 Lunge + Lunge + Air Squat MIN 3 – 10 Up-Downs + Max Cat/Cow MIN 4 – :45 Cossack Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Back Squat*…
[WOD062122] Warm-up Warm-up ON AN 8:00 RUNNING CLOCK… 2 ROUNDS 5/5 Moose Antlers 10 Slow Scap Pull-Ups 8 Barbell Strict Press 6 Snatch Grip Deadlift Into… 2 ROUNDS 6 Burpees 6 Hang Snatch High Pull* 6 Ring Row 6 Kip Swings *R2 complete Hang Muscle Snatch EXTENDED WARM-UP 3 SETS 5 TNG Power Snatches* 1…
[WOD062022] Warm-up Warm-up AMRAP x 4 MINUTES 20 Crossbody Mountain Climbers 6 Scap Push-ups 6 Step-Ups 6 Slam Ball Deadlifts 6 Slam Ball Front Squats Into… 2 ROUNDS 10 Box Jumps w/ Step-Down 8 Push-Up to Pike 8 Slam Balls Weightlifting Bench Press (Weight) STRENGTH 1×5 @ 40% 1×5 @ 50% 1×5 @ 60% Bench…
[WOD061822] Warm-up Warm-up 1 ROUND (12:00 CAP) :45 Row w/ Legs Only 50 Single Unders 12 Alt. Dead Bug 12 Alt. Cossack Squats 8/8 Single Arm DB Strict Press Into… 1 ROUND :45 Row w/ Legs + Hips Only 30 High Jump Single Unders 12 Hollow Rocks 12 Slow Air Squats :20/:20 Single Arm DB…
[WOD061722] Warm-up Warm-up 2 ROUNDS 10 Box Step-ups 10 Scap Push-ups 10 Lunges :15 Top of the Ring Hold Into… 2 ROUNDS 8 Box Step-Overs 8 Push-ups 8 DB Alt. Front Rack Lunges :15 Bottom of the Ring Hold Into… 1-2 ROUNDS (Time Permitting) 6 Box Jump Overs 10 Hand Release Push-ups 10 Alt DB….
[WOD061622] Warm-up Warm-up 1 ROUND 200m Run 15 Sit-Ups 8 Lunge-Lunge-Squat 10 Slam Ball Ground to Overhead 1 ROUND 100m Run 10 Slam Balls 10 Slam Ball Goblet Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @ 75% 1×3 @ 85% 1×1+ @ 95% Back Squat* *Based off of 90% of Heavy 1-Rep **Add 5-10lb to…