[WOD091121] Warm-up Warm-up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Alt. Samson Stretch 5 Push-Up to Pike 5 Pike Push-Ups 5 Squat Thrust Metcon Metcon (Time) HERO WORKOUT* "9/11" FOR TIME 2001m Run* 11 Box Jumps (30/24)|(24/20) 11 Thrusters (155/105)|(115/75) 11 Chest-to-Bar Pull-Ups 11 Power Cleans 11 Handstand Push-Ups 11 Hang Power…
[WOD091021] Warm-up Warm-up 2:00 Cardio Choice (EZ to Moderate Pace) Then perform Warm-Up w/ an Empty Barbell… AMRAP x 6 MINUTES 6 Alt. Elbow Punches w/ Barbell 6 Controlled Barbell Front Squats 6 Up-Downs Over Bar (stand first then jump with both feet) 6 Alt. Groiners :15 Up-Dog Stretch *After the warm-up, place your barbell…
[WOD090921] Warm-up Warm-up 3 SETS (7:00 CAP) :30 Active Bar Hang 8 Kip Swings 8 Slow Tuck-Ups 8 Barbell Deadlifts 8 Barbell High Pull 8 Barbell Hang Muscle Clean SKILL 3 SETS 3 Hang Power Cleans* Then immediately Into… 5 Strict Hanging Knee Raise + 5 Kipping Knees to Chest + 5 Toes to Bar…
[WOD090821] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :45 Bike @ Mod Pace MIN 2 – 35 Single Unders + 5/5 Ankle Roll Out MIN 3 – :45 Up-Downs MIN 4 – 8 Slow Air Squats + 8 Bootstraps MIN 5 – :45 DBL DB Seesaw Row Metcon Metcon (Calories) 4 SETS ON…
[WOD090721] Warm-up Warm-up 3 ROUNDS 1:00 Row* 6/6 DB Arnold Press 6/6 Single DB FR Reverse Lunges *1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke EXTENDED WARM-UP 2-3 SETS FOR QUALITY 10 Quality Strokes on Rower* 5 Tempo Strict Press or Strict HSPU** 10/10 Bodyweight Split Squats…
[WOD090621] Warm-up Warm-up 3 ROUNDS 100m Run 10 Scap Pull-Ups 5/5 SA Ring Rows 10 Tuck Ups* *2nd Round perform 8 Up-Downs, 3rd Round perform 6 Burpees Metcon Metcon (10 Rounds for reps) "HOLBROOK" 10 SETS 5 Thrusters (115/75) 10 Pull-Ups 100m Run -Rest 1:00 b/t Sets- (Score is Each Set for Time)
[WOD090421] Warm-up Warm-up 3 SETS (W/ Empty Barbell) 5 Slow Good Mornings 10 Behind the Neck Alt. Elbow Punches 5 Back Rack Squat Jumps 5 Broad Jumps (No Barbell) STRENGTH 3-3-3-3 Hang Power Clean* *Start Moderate and build to Mod-Heavy. (Score is Weight) Metcon Metcon (Time) FOR TIME* 50 Hang Power Cleans (155/105)|(115/75) 100 Up-Downs…
[WOD090321] Warm-up Warm-up AMRAP x 3 MINUTES 5 Ring Rows 5 Push-Up to Pike 3 Lunge + Lunge + Air Squat Into AMRAP x 3 MINUTES 5 Jumping Pull-Ups or Ring Rows 5 HR Push-Ups 7 Air Squats STRENGTH 3 SETS 5-7 Tempo Strict Pull-Ups (3111)* 2-4 Slow Wall Walks *Option to add weight to…
[WOD090221] Warm-up Warm-up 3 SETS (7:00 CAP) 200m Run @ Mod Pace 7/7 DB Deadlifts 7/7 DB Upright Row 7/7 DB Arnold Press 7 Box Jumps Metcon Metcon (Time) FOR TIME 24 Single DB Box Step-Up (24/20)* 50 Alt. DB Snatch (50/35)|(35/20) 24 Single DB Box Step-Up *DB Can be held anyway above the waist….
[WOD090121] Warm-up Warm-up AMRAP x 7 MINUTES 200m Run @ Easy Pace 10/10 Leg Swings 10/10 Ankle Roll Outs 25 Single Unders :30 Hollow Hold EXTENDED WARM-UP 3 SETS FOR QUALITY 100m Run* :30 Double Under Practice 1:00 Deadbugs -Rest :30 b/t Sets- *Increasing pace of run each set. (No Measure) Metcon Rannie (Time) FOR…