[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…
[WOD011522] Warm-up Warm-up AMRAP x 8 MINUTES 8 Scap Push Ups 5 Push Ups to Down Dog 5 Push Ups (:03 Negative) 8 Med Ball Cleans 8 Med Ball Push Press Shots (Don’t Squat – Push Press into Toss!) Metcon Metcon (Time) FOR TIME* 10-20-30-40-50 Sit-Ups Wall Balls (20/14)|(14/10) *After each full set, perform 3…
[WOD011422] Warm-up Warm-up 2 Sets (10:00 CAP) 1:00 Bike (ez) 10 Groiners 10 PVC Pass Throughs 10 PVC Overhead Squats Into 2-3 Sets (Time dependant) * :45 Bike (mod) 5 Inch Worms 5 Overhead Squats :20 Pause in the bottom of OHS *Can be performed with an empty Barbell after the first round. Weightlifting Overhead…
[WOD011322] Warm-up Warm-up EMOM x 6 MINUTES Min 1 – :20 Bootstrappers + :20 DB Deadlift Min 2 – :20 Singles + :20 Up-Downs Min 3 – :20 Shoulder Taps + :20 DB Bent Over Row EXTENDED WARM-UP ON A 10:00 RUNNING CLOCK… ROWLING* *Athletes will take 5-7 attempts (Depending on time) to Row as…
[WOD011222] Warm-up Warm-up 2 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 DB Arnold Press :20 Tuck Hold Into… 1-2 ROUNDS 100m Run 10 Small Kip Swings 5/5 DB Push Press 10 Tuck-Ups Weightlifting Metcon (Weight) STRENGTH EMOM x 10 MINUTES MIN 1 – 5-7 or More Strict Toes to Bar or Knees to Chest MIN…