[WOD052322] Warm-up Warm-up 1:30 Cal Bike (EZ-MOD Pace) Into… 2-3 ROUNDS 5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise) 8 Reverse Lunges* 6 Up-Downs + Scap Push-Up 4 Push-Up to Pike *R2+ switch to Empty Bar Front Rack Reverse Lunges. Into… 1:30 Cal Bike (MOD-HARD Pace) Weightlifting Bench Press (Weight) STRENGTH 1×5 @ 75% 1×3…
[WOD052122] Warm-up Warm-up 1 ROUND 100 Run 5 Push-Up to Pike 10 Cossack Squats 10 Scap Pull-Ups 10 Ring Rows Into… 1 ROUND 8 Wall Ball Front Squats 8 Elbow Punches 8 Strict Press 8 Small Kip Swings Into… 1 ROUND 6 Wall Balls 6 BB Muscle Clean 6 BB Push Press 6 Big Kip…
[WOD052022] Warm-up Warm-up AMRAP x 7 MINUTES 1:00 Bike (Increasing Pace) 10 Box Step-Ups* 5/5 Staggered Stance Good Mornings (BB Optional) 10 Barbell RDL *Round 1- Box Step-Ups Round 2 – Half Box Jumps Round 3+ Box Jump Overs Weightlifting Deadlift (3-3-3) STRENGTH 1×3 @ 70% 1×3 @ 80% 1×3 @ 90% Deadlift* *Based off…
[WOD051922] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 10 Up-Down +Scap Push-Ups 30 Russian Twists 5 Push-Ups to Pike Into… 1-2 ROUNDS 30 Crossbody Mountain Climbers 10 Wide Stance Up-Downs* 8 Hand Release Push-Up *Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up…
[WOD051822] Warm-up Warm-up AMRAP x 3 MINUTES 10 Lunges with PVC Pass Through 10 PVC RDL 10 Slow Tuck-Ups 10 Push-Up to Pike Into… AMRAP x 4 MINUTES 8 Kip Swings 8 Strict Knee Raises 8 Barbell Back Squats 8 Barbell Behind the Neck Press Weightlifting Metcon (Weight) STRENGTH EVERY 1:30 x 5 SETS* 1…
[WOD051722] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 400m Run @ Mod Pace Into… 1 ROUND 12 Alt. Groiners 10 Air Squat + Thoracic Rotation 8 Push-Up to Pike Into.. 1 ROUND 200m Run @ Mod-Hard Pace 8 Barbell Strict Press 8 Barbell Back Squats 8 Up-Downs Into… 1 ROUND 100m @ Hard Pace 10…
[WOD051622] Warm-up Warm-up 2 ROUNDS 30 High Jump Single Unders 7 Bent Knee Sit-Ups 7 Slam Ball Deadlifts 7 Scap Pull-Ups Into… 2 ROUNDS 30 Fast Single Unders 7 Straight Leg Sit-Ups 7 Slam Ball Curl to OH Press 7 Scap Pull-Ups Into… 1-2 ROUNDS (Time Permitting) 20 Double Unders 5 Butterfly Sit-Ups 5 Slam…
[WOD01422] Warm-up Warm-up 2 ROUNDS 20 Single Unders 10 Lunges 10 KB Deadlift 10 Scap Pull-Ups Into… 2 ROUNDS 8 Up-Downs* 8 Jumping Lunges 8 Russian KB Swings** 8 Kip Swings *2nd Round perform 6 Burpees **2nd Round perform 6 American KB Swings Metcon Metcon (Time) NCFIT BENCHMARK WORKOUT "SNAKE EYES" 11 ROUNDS FOR TIME…
[WOD051322] Warm-up Warm-up 2 SETS (8:00 CAP) 100m Run 10 Up-Downs 5 Lunge-Lunge-Squats :30 Squat Hold Into… 2 SETS 100m Run 10 Burpees 15 Air Squats Weightlifting Back Squat (Weight) STRENGTH 1×5 @65% 1×5 @75% 1×5 @85% Back Squat* *Based off of 90% of Heavy 1-Rep (Score is Weight) Week 2 of 9 Metcon Metcon…
[WOD051222] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 2 ROUNDS 12/8 Cal Row 6 Inchworms + Double Push-up 12 Hollow Rocks 6 Arm Haulers (Slow and Controlled) Into… AMRAP IN REMAINING TIME 6/6 SA Ring Rows 8 Strict Hanging Knee Raises 8 DB Around The Worlds Metcon Metcon (AMRAP – Reps) ON A 12:00 RUNNING…