[WOD042922] Warm-up Warm-up 1 ROUND 10 Jumping Jacks 10 Scap Pull-Ups 10 Air Squats Into 1 ROUND 8 Toe Touch Jumping Jacks 8 Tuck Ups 8 Jumping Squats Into 1 ROUND 6 Up-Downs 6 Kip Swings 6 Front Squat + 6 Strict Press Weightlifting Thruster (10-10-10) STRENGTH ON A 15:00 RUNNING CLOCK… 3 Attempts at…
[WOD042822] Warm-up Warm-up GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 – Arms Only Rowing MIN 2 – Arms + Body Rowing MIN 3 – Half Slide…
[WOD042722] Warm-up Warm-up 10m LINE DRILLS (4:00 Cap) High Knees Butt Kickers High Skip High Knee (Right Leg Only) High Knee (Left Leg Only) Carioca (Down and Back) Broad Jumps 100m Run Into… 2 ROUNDS 10 Step-Ups 10 Lunges 10 WB Push Press* *Round 2 perform WB Front Squat Metcon Metcon (Time) FOR TIME* 1…
[WOD042622] Warm-up Warm-up ON A 5:00 HARD CAP… 1 ROUND 10 Scap Push-Ups 8 Alt. Groiners 10 Push-Up to Pike 8 Squat Jumps Into… 2-3 ROUNDS 6 Barbell Deadlifts 6 Barbell High Pulls 6 Barbell Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Deadlift +…
[WOD042522] Warm-up Warm-up ON A 8:00 RUNNING CLOCK… 3 SETS 5 Reps of IYT with Light Weights* Into… 3 ROUNDS :45 Bike @ Moderate Pace 12 Banded Lat Push Down 12 Banded Face Pull 12 Banded Tricep Extension 12 Alt. Shoulder Taps *Perform with small plates or DB’s in each hand. In a bent over…
[WOD042222] Warm-up Warm-up 1 ROUND 1:00 EZ Bike 10 Bent Arm Banded Pull Aparts 10 Scap Pull-Ups 10 Air Squats* Into… 1 ROUND :45 Mod Bike 10 Straight Arm Banded Pull Aparts 8 Small Kip Swings 8 Alt. Cossack Squats Into… 1 ROUND :30 Hard Bike 10 Straight Arm Banded Lat Pull Down 6 Big…
[WOD042122] Warm-up Warm-up 1 ROUND 400m Run 8 Alt. Bird Dogs 6/6 Quad Stretch to Knee Hug 8 Good Mornings Into… 2 ROUNDS 7 Clean Deadlift 7 Upright Rows* 7 Hang Muscle Clean + 1/1 Elbow Punch 7 Strict Press* *Round 2 complete 7 Hang High Pulls & 7 Push Press. Metcon AVA (AMRAP –…
[WOD042022] Warm-up Warm-up AMRAP x 3 MINUTES 20 Jumping Jacks 10 Scap Push-Ups 10 Step Ups Into… 2 ROUNDS 5 Push-Up to Pike 5 Up-Downs 5 DB Deadlift* 5 Box Jumps *Round 2 Perform DB Bent Over Row Weightlifting Metcon (Weight) STRENGTH 4 SETS 8-12 Reps DB Bench Press* 20 Seated Banded Rows** *Start Moderate,…
[WOD041922] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :30 Max Single Unders + 12 Slow Calf Raises MIN 2 – 12 Slow Med Ball Squats + Max Bootstraps MIN 3 – :30 Slow Barbell RDL + Max Hollow Hold MIN 4 – 30 Double Unders + Max Cat Cow MIN 5 – 12…
[WOD041822] Warm-up Warm-up ON A 7:00 RUNNING CLOCK… 1 ROUND 1:00 Row @ Easy Pace 10 PVC Lunge + Pass Through 10 Push-Up to Pike Into… 2 ROUNDS :30 Row @ Mod Pace 8 Barbell RDL 8 Barbell Behind the Neck Strict Press 8 Barbell Back Squat Into… 1-2 ROUNDS :30 Row @ Hard pace…