[WOD100521] Warm-up Warm-up 2 ROUNDS 1:00 Row (EZ-Mod) 10 Scap Pull-Ups 10 Tuck-Ups 10 Elbow Punches 2 ROUNDS :30 Row (Hard) 8 Kip Swings 8 Sit-Ups 4 Hang Muscle Clean SKILL 3 SETS FOR REPS* :45 Max Toes to Bar -Rest 2:00 b/t Sets- *Will be retested at end of month (Score is Total Reps)…
[WOD100421] Warm-up Warm-up 2 ROUNDS 1:00 EZ Bike 5 Inch Worms + Push-Up 5 Up-Downs 10 Box Step Overs EXTENDED WARM-UP 3 SETS :20 Bike Sprint* 5 Burpee Step-Ups *Increase Pace Each Set -Rest 1:00 b/t Sets- (No Measure) Metcon Metcon (Time) 1. EVERY 2:00 x 5 SETS 15/12 Cal Bike* 10 Box Jump Over…
[WOD100221] Warm-up Warm-up 3 SETS ON A 5:00 RUNNING CLOCK… 20 Crossbody Mountain Climbers 10 Bootstrappers 10 Alt. Elbow to Instep 5 Squat Thrusts 5 Burpees *Once the 3 Sets are complete, perform 30’ Shuttle Runs in time remaining at an EZ pace. Metcon Metcon (Time) FOR TIME 800m Run 60 Wall Balls (20/14)|(14/10) 40…
[WOD100121] Warm-up Warm-up 8:00 Running Clock… 500m Row Into… 4 Sets* 6 Clean Deadlifts 4/4 Elbow Punches 6 Hang Muscle Cleans Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 1 Hang Power Clean + 1 High Hang Power Clean (Score is Weight) Metcon Metcon…
[WOD093021] Warm-up Warm-up AMRAP x 5 MINUTES :30 BIke @ Start Light-Mod Pace 5/5 KB Bent Over Row 5 Up-Down to Target 10 Alt. KB Horn Taps *Increase the pace on the bike each round SKILL ON A 10:00 RUNNING CLOCK… Practice Strict RMU or Strict False Grip Ring Row Immediately Into… ON A 5:00…
[WOD092921] Warm-up Warm-up 3 SETS (8:00 Cap) 200m Run :30 Tuck Hold 10/10 Lateral Step-Ups 8 Push-Up to Pike Position 10 Barbell Sumo Good Mornings Metcon Metcon (AMRAP – Rounds and Reps) 4 SETS AMRAP x 5 MINUTES 15 Box Jumps (24/20) 20 Sumo Deadlifts (185/135)|(135/95)* 10 Handstand Push-Ups -Rest 2:00 b/t Sets- *The Sumo…
[WOD092821] Warm-up Warm-up 3 ROUNDS 10 Jumping Jacks 5 Scap Pull-Ups + 5 Kip Swings 8 Single DB Front Squat 6 Up-Downs Weightlifting Back Squat (3-3-3) 3-3-3 Back Squat* *Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets. (Score is Weight) Metcon Metcon (Time) FOR TIME* 15-12-9-12-15 DB Front Squat…
[WOD092721] Warm-up Warm-up 2 ROUNDS 30 Mountain Climbers 15 PVC Pass Through 7 Cuban Press 5 PVC OHS EXTENDED WARM-UP FOR QUALITY 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Press 200m Nasal Breathing Only Jog 10 Behind Neck Wide Grip Push Press 200m Nasal Breathing Only Jog 10 Heaving Power Snatch Balance…
[WOD092521] Warm-up Warm-up 2:00 Bike (Ez-Moderate Pace) Immediately Into… 3 SETS FOR QUALITY 10/10 Banded Monster Walk Steps 10/10 Clam Shells 10 Tempo Hip Circle Air Squats (30X0) Metcon Metcon (Time) 2. FOR TIME* 40 Front Squats (135/95)|(95/65) 40/30 Cal Bike *Every 1:00 beginning at 1:00 (no Burpees at go!), perform 5 Burpees. (Score is…
[WOD092421] Warm-up Warm-up 4 Sets (10:00 CAP) 7/7 Single Arm Kickstand RDL’s 6/6 Half Kneeling Single Arm Curl to Arnold Press 5/5 Single Leg Glute Bridges :30 Quad Heel Taps Metcon “D.T. DEJA VU” (Time) NCFIT BENCHMARK WORKOUT "D.T. DEJA VU" 5 ROUNDS FOR TIME 12 DB Deadlifts (50/35)|(35/20) 9 DB Hang Power Cleans 6…