[WOD030121] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 6 Alternating Cossack Squats 4 BB Sumo Good Morning EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – TNG Sumo Deadlifts* MIN 2 – 3 Strict C2B Pull-Ups + 6 Kip Swings *MIN 1 – 8 Reps MIN 3 – 6 Reps MIN 5…
[WOD022721] Warm-up Warm-up AMRAP x 5 MINUTES 10 Bootstrappers 10 Alt. Groiners 10 Narrow Stance Squats 10 Wide Stance Squats 5/5 SA Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) FOR TIME 40 DB Front Squats (50/35)|(35/20) 4 Rope Climbs* 40 Alt. DB Step-Ups (24/20) 4 Rope Climbs 40 Alt. Pistol Squats or Narrow…
[WOD022621] Warm-up Warm-up 2 SETS 10 Elbow Punches 10 Alt Groiners 20 Jumping Jacks Into… 3 SETS 10 Empty BB Strict Press 16 Reverse Lunges 20 Single/Double Unders Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy Complex of: 1 Power Clean + 2 Split Jerks (Score is Weight) Metcon Metcon (Time)…
[WOD022521] Warm-up Warm-up AMRAP x 5 MINUTES 10 Band Pull Aparts 10 Scap Pull-Ups 5 Inch-Worms + Push-Up 100m Run SKILL 4 SETS FOR QUALITY 10 Hollow Rocks 5 Perfect Strict Pull-Ups* 5-10 Kipping or Butterfly Pull-Ups *Drop down from the bar and rest between Strict and Dynamic Pull-Ups (No Measure) Metcon Metcon (AMRAP –…
[WOD022421] Warm-up Warm-up Workout WARM-UP 2:00 Row Into… 2 ROUNDS 10 Glute Bridges 10 PVC Pass Thrus 10 OHS Into… 3 ROUNDS (With an Empty Barbell) 5 Broad Jumps 5 Snatch Grip DL 5 Snatch Grip Strict Press (Behind the Neck) 5 Good Mornings Metcon Randy (Time) For Time: 75 Power Snatches, 75# In honor…
[WOD022321] Warm-up Warm-up 1 ROUND 1:00 Bike (EZ to Mod Pace) 10 Alt. Cossack Squats 7 Wall Ball Push Press 7 Wall Ball Front Squat Into… 1 ROUND 1:00 Bike (Mod-Hard Pace) 10 Alt. SL Quarter Squat* 5 BB Kang Squats 7 Wall Balls *Balancing on one leg, the athlete will lower into a Quarter…
[WOD022221] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 15 Jumping Jacks 10 BB Sumo Good Morning 10 Box Step Overs 5/5 Single Leg Bent Over Row* *With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on…
[WOD022021] Warm-up Warm-up AMRAP x 5 MINUTES 10 Scap Pull-Ups 3 Tempo Strict Pull-Ups (3111) 5 Empty Barbell Kang Squats 5 Tempo Back Squats (30X1) Metcon Metcon (Time) 10 ROUNDS FOR TIME 6 Back Squats (155/105)|(115/75) 8 Chest to Bar Pull-Ups 12/10 Cal Bike (Score is Time) PARTNER WORKOUT OPTION IN TEAMS OF 2… 20…
[WOD021921] Warm-up Warm-up 2 SETS 10/10 Banded Monster Walks 10/10 Single Leg RDL (unweighted) 10 Scap Push-Ups Into… 2 SETS 10 Cossack Squats 10 Bicep Hammer Curls 10 Inch Worms + Push-Up Into… 2 SETS 10 Wall Ball Front Squats 10 Wall Ball Strict Press 10 DB Romanian Deadlift Into… 1 SET 10 Wall Balls…
[WOD021521] Warm-up Warm-up AMRAP x 5 MINUTES 20 Jumping Jacks 10 Scap Pull-Ups 10 Barbell Good Mornings 10 Tuck-Ups or V-Ups SKILL EMOM x 10 MINUTES MIN 1 – 5 Strict TTB + :20 Hollow Body Hang* MIN 2 – :45 Shuttle Run (EZ) *Drop between TTB + Hang (No Measure) Metcon Metcon (Time) 4…