[WOD101621] Warm-up Warm-up LINE DRILLS (20-25’ for each drill, light jog back to starting position) Walking Knee Hug Walking Quad Stretch Butt Kickers High Knees Power Skip Immediately Into… 3 SETS 20 Band Pull-Aparts 20 Band Upright Rows 20 Band Rows (Band wrapped around an upright) Metcon Metcon (Time) FOR TIME 1 Mile Run Immediately…
[WOD101521] Warm-up Warm-up AMRAP x 8 MINUTES 6 Barbell Strict Presses 8 Russian Kettlebell Swings 10 Box Step Ups *At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps GOAL: Progress in movement complexity, speed, and power as time progresses. Weightlifting Push Press (7-7-7-7) ON A 15:00 RUNNING CLOCK… Build to a…
[WOD101421] Warm-up Warm-up 3 SET (6:00 HARD CAP) :30 Moderate Row 14 Hollow Rocks 7/7 Single Arm Ring Row 10 Samson Lunges SKILL 3 SETS FOR QUALITY 3-5 Strict Toes to Bar Into… 3 SETS FOR QUALITY 5 Double Kip Toes to Bar* *1 Kip + 1 Kipping Toes to Bar = 1 Rep. (No…
[WOD101321] Warm-up Warm-up EMOM x 10:00 MINUTES MIN 1 – :20/:20 SA DB Arnold Press MIN 2 – :20/:20 SA DB Front Squat MIN 3 – :20/:20 SA DB Deadlift MIN 4 – :40 Sit-Thrus MIN 5 – :40 Hollow Hold Metcon Ellen (Time) 3 rounds for time of: 20 burpees 21 dumbbell snatches 12…
[WOD101221] Warm-up Warm-up 2 ROUNDS 30 Singles 10 Step Back Lunges 5 Push-Up + Shoulder Tap 2 ROUNDS 30 Singles (Single, Single, High Jump) 10 Narrow Stance Squats 10 Slow Shoulder Taps* *Switch to Pike Shoulder tap in 2nd Round SKILL EMOM x 12 MINUTES MIN 1 – :45 Practice GOAT Option MIN 2 –…
[WOD101121] Warm-up Warm-up 4 ROUNDS (:15 each) — Jumping Jacks — Groiners* — Alt. V-Ups** — Air Squats*** *Rounds 3 and 4 switch to Jumping Groiners **Option to alternate between Alt. Supermans each Round ***Rounds 3 and 4 switch to Jumping Squats Weightlifting Power Clean and Jerk (2-2-2-2-2) ON A 15:00 RUNNING CLOCK… Build to…
[WOD100921] Warm-up Warm-up 400m Run or 500/400m Row or 2:00 Bike (Moderate Effort) Immediately Into… 1 SET 10 Slow Banded Monster Walks (Each Way) 10 Slow Banded Clam Shells (Each Side) 10 Slow Banded Tempo Air Squats (3211) Immediately Into… 2 Sets 10 Alt. Elbow Punches 3 Inchworms w/ Push-Ups (Keep Legs Straight as possible)…
[WOD100821] Warm-up Warm-up 3 Sets (5:00 CAP) 100m Run 10 Scap Pull Ups 5 Ring Rows* 5/5 Split Stance DB Arnold Presses (L/R) *Option to swap for Strict Pull Ups/Vertical Ring Rows Strength/Skill Metcon (AMRAP – Reps) 3-5 SETS Max Strict Pull-Ups* *If using a band, goal is 7-10 challenging Strict Pull-Ups -Rest as Needed…
[WOD100721] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – 10 KB Deadlifts + 8 Russian KB Swings MIN 2 – 10/10 SL RDL MIN 3 – 10 Push-Up to Pike MIN 4 – :45 Tuck Hold Metcon Metcon (3 Rounds for reps) 2 SETS 10 Tempo Deadlifts (225/155)|(155/105)|(30X1) 21 Hand Release Push-Ups 21 Russian…
[WOD100621] Warm-up Warm-up 2 Sets (8:00 Cap) 35 Single Unders 12 Lunges with PVC Passthrough 10 Up-Downs 8 PVC Cuban Press Into… 2 Sets 30 Double Unders 10 PVC Overhead Squats 8 Barbell High Pulls 8 Barbell Behind the Neck Press Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex of:…