[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…
[WOD011122] Warm-up Warm-up 3 SETS 8 Step-Ups 8 Plank to Pike 4/4 Staggered KB RDL 8 Quad Heel Taps Into… 3 SETS 8 Box Jumps 8 Push-Up to Pike 8 KB Sumo Deadlift High Pull 8 Alt. V-Ups Metcon Metcon (Time) 12 ROUNDS FOR TIME 5 Box Jumps (30/24) 10 Push-Ups 15 Russian KB Swing…
[WOD011022] Warm-up Warm-up 3 SETS (8:00 CAP) 200m Run 8 Up-Downs 8 Scap Pull-Ups 4/4 Ring Rows 4 Lunge + Lunge + Air Squat Weightlifting Thruster (3-3-3-3-3) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy 3-Rep Thruster (Score is Weight) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 100m Run…
[WOD010822] Warm-up Warm-up 3 SETS (ON AN 8:00 RUNNING CLOCK) 12 Alt. Groiners 10/10 DB Upright Rows 8 Lunge + Lunge + Squat (Narrow) 6 Up-Downs Metcon Metcon (AMRAP – Rounds and Reps) 3 SETS* AMRAP x 5 MINUTES 12 DBL DB Hang Muscle Snatch (35/20)|(20/15) 6 DB Up-Downs 12 Walking DB Suitcase Lunges -Rest…
[WOD010722] Warm-up Warm-up 2 Rounds (7:00 CAP) 5 Up-Downs 10 Groiners 10 PVC Pass Thrus Into 2 Rounds 5 Burpees 10 Air Squats 10 Empty Barbell Strict Press Weightlifting Metcon (Weight) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy Complex of: 2 Squat Cleans + 1 Push Jerk + 1 Split Jerk *The…
[WOD010622] Warm-up Warm-up CHIPPER STYLE (10 min Cap) :30 Single Unders 20 Alt. Bird Dogs 20 Alt. Shoulder Taps :30 Backwards Singles 16 DB Slides 16 Alt. Bent Over Row :30 Alternating Leg Singles 12 Alt Heel Taps 12 No Push-Up Renegade Rows :30 Fast Single Unders Metcon Metcon (Time) 5 ROUNDS FOR TIME 50…
[WOD010522] Warm-up Warm-up 2 ROUNDS :30 Bike (EZ-Mod) 10 Air Squats 5/5 SA DB Arnold Press 5 Inch Worms 2 ROUNDS :30 Bike (Mod-Hard) 20 Mountain Climbers 5/5 Split Squat* 5 Push-Up to Pike** *2nd Round athletes can perform Shrimp Squat. This is a Reverse Lunge where the Knee of the leg stepping back will…
[WOD010422] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 8 Alt. Groiners + Max Step-Ups* MIN 2 – 12 Ring Rows + Max Bar Hang** MIN 3 – 8 Barbell RDL + Max Hollow Rocks MIN 4 – 12 Up-Downs + Max Shoulder Taps * Switch to Box Jumps on Second Round ** Switch…
[WOD010322] Warm-up Warm-up 3 SETS (7:00 Cap) :45 Hard Row 8 Up-Downs 6 Lunge + Lunge + Air Squat 4/4 PVC Around the Worlds Weightlifting Overhead Squat (Weight) STRENGTH 4×6 Overhead Squat *All working sets @ Moderate/Mod-Heavy weight. If you have a 1RM OHS, this should be roughly 80%. Focus on perfect movement. Week 1…