[WOD020322] Warm-up Warm-up 1-2 ROUNDS 1:00 EZ Row 10 Scap Depressions* :20 Hollow Hold 1 ROUND :45 Moderate Row 10 Scap Retractions** 10 Hollow Rocks 1 ROUND :30 Hard Row 10 Ring Rows 10 Up-Downs with Jump *Also called a Scap Pull-Up, in a hanging position the athlete will Depress the Scaps meaning they will…
[WOD020222] Warm-up Warm-up 3 SETS (7:00 CAP) 1:00 Cardio (Mod Effort) 8 Squat Jumps 8/8 DB Sumo Deadlift 8/8 DB Upright Row 8/8 DB Arnold Press Strength/Skill Max Height Box Jump (Distance) Max Height Box Jump EXTENDED WARM-UP ON A 12:00 RUNNING CLOCK… Build to a Max Height Box Jump* *One-step into tall jump. Do…
[WOD020122] Warm-up Warm-up PART A) 200m Run @ Moderate Pace (10:00 Cap Get as Far as You Can) Into.. Line Drills 25’ Each Toe Walk Heel Walk High Kicks High Knees Buttkickers Skips for Height Skips for Reps 200m Run @ Hard Pace PART B) 3 SETS (As Fast as Possible) 10 Jump Squats 10/10…
[WOD013122] Warm-up Warm-up 1:00 Bike or Cardio EZ Then.. 2 RDS 15 Supinated Banded Pull-Aparts 5 Scap Pull-Ups 5 Strict Knee Tucks 5/5 SA Ring Rows Then.. 1 RD 10 Alt. Groiners with Twists 7/7 Elbow Punches 5 Muscle Cleans 5 Front Squats *Optional Cool Down (Post-Workout) 1:00 each side Manual Forearm Stretch 1:00 each…
[WOD012922] Warm-up Warm-up 2-3 SETS (5:00 Cap…) 5/5 Clam Shells 10 Bootstrappers 10 Alt. Groiners 10 Tempo Air Squats (Barbell Front Squat Optional) (2121) -Quick Rest & Repeat- STRENGTH 3×7-10 Tempo Front Squat (32X1) *Weight stays Light-Moderate. (Score is Weight) Metcon Metcon (Time) FOR TIME 2000/1600m Row 100 Box Jump Overs (20) 50 Front Squats…
[WOD012822] Warm-up Warm-up EMOM x 9 MINUTES Min 1 – :20 Mountain Climbers + :20 Slam Ball Deadlift Min 2 – :20 Slam Ball OH Press + :20 Lunges Min 3 – :20 Bootstrappers + :20 Sit-Ups Metcon Metcon (AMRAP – Reps) "TABATA" 8 ROUNDS EACH, :20 ON / :10 OFF TABATA 1 – Up-Downs…
[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…