[WOD071421] Warm-up Warm-up 2 ROUNDS 100m Run 10/10 Leg Swings 10 Scap Pull-Ups 10 Scap Push-Ups Into… 2 ROUNDS 200m Run 12 Alt. V-Ups 8 Knee Push-Ups 12 Up-Downs Metcon Metcon (AMRAP – Reps) 5 SETS ON A 3:00 RUNNING CLOCK… 200m Run 12 Toes to Bar* Max Hand Release Push-Ups in Time Remaining… -Rest…
[WOD071321] Warm-up Warm-up 3 ROUNDS 10 Groiners 10 Up-Downs* 10 Jumping Squats 10 Elbow Punches** *Round 3 Perform 8 Burpees **Round 2 perform 5 Deadlifts; Round 3 Perform 5 Muscle Cleans Weightlifting Back Squat (3-3-3) Back Squat 1×3 @ 70%* 1×3 @ 80% 1×3 @ 90% *Based off of 90% of Heavy 1-Rep Week 3…
[WOD071221] Warm-up Warm-up AMRAP x 6 MINUTES 9/6 Cal Bike 6/6 SA KB Swing 6/6 SA KB Press 9 Single Ring Ring Rows SKILL ON A 8:00 RUNNING CLOCK… KB Snatch Progression -SA KB Deadlift -SA KB Upright Row -KB Snatch Transition -KB Snatch into… ON A 8:00 RUNNING CLOCK… J-Technique Review Rope Climb -Clamp…
[WOD071021] Warm-up Warm-up 3 SETS ON A 5:00 RUNNING CLOCK… 15 Band Pull-Aparts 10 Banded Bent Over Rows* 5 Slow Banded Good Mornings 1:00 Bike *Holding each end of the band in each hand, place feet on the band and perform the Row as you would w/ a barbell or DBs. EXTENDED WARM-UP 3-4 SETS…
[WOD070921] Warm-up Warm-up AMRAP x 7 MINUTES 100m Run (Med Ball Optional) 10 Med Ball Deadlifts* 5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack 10 Alt. Bird Dogs *At the 3:30 mark, switch to Med Ball G2OH. Weightlifting Back Squat (5-5-5) Back Squat 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of…
[WOD070821] Warm-up Warm-up 3 SETS (7:00 CAP) 7/7 DB Arnold Press 10 Box Step-Ups 10 Up-Down 14 Shoulder Taps 200m Run *After warm-up, get out the barbell and start to open up your shoulders with some presses and holds Weightlifting Shoulder Press (5-5-5) STRENGTH Strict Press 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85%…
[WOD070721] Warm-up Warm-up AMRAP x 5 MINUTES 30 Single Unders* 12 Reverse Lunges 10 Scap Pull-Ups 6 Kip Swings *Switch to Double Unders at halfway SKILL EMOM x 10 MINUTES Min 1 – :40 Pistol Squat Practice* Min 2 – 2-4 Reps of Bar Muscle-Up Practice** *Pistol Squat Options… Narrow Stance Air Squats Lateral Box…
[WOD070621] Warm-up Warm-up 3 SETS 15 Jumping Jacks 10 Groiners 10 BB Good Morning 10 Front Rack Elbow Punches Weightlifting Deadlift (5-5-5) Deadlift 1×5 @ 65%* 1×5 @ 75% 1×5 @ 85% *Based off of 90% of Heavy 1-Rep Week 2 of 9 (Score is Weight) Metcon Grace (Time) For Time: 30 Clean and Jerks,…
[WOD070521] Warm-up Warm-up 2:00 Run / Bike / Row / or Jump Rope Into… 1×20’ Down & Back Knees to Chest Heels to Butt Toe Walk Heel Walk High Knees Butt Kickers Single Leg Hops Karaoke (L/R) Into… 2 ROUNDS 10 Step-Ups 10 Single DB Strict Press 100m Jog Metcon 1-Mile Run (Time) Max Effort…
[WOD070321] Warm-up Warm-up 2 ROUNDS 10 Box Step-Ups 10 Plate Deadlifts 10 Plate Presses 10 Slow Deadbugs Into… 2 ROUNDS 6 Box Jumps 8 Plate G2OH :30 Hollow Body Flutter Kicks Weightlifting Deadlift (1-1-1-1-1-1) STRENGTH ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will…