[WOD062421] Warm-up Warm-up EMOM x 10 MINUTES MIN 1 – :50 Bike @ MOD PACE MIN 2 – 10 Scap Push-Ups + 7 Push-Ups MIN 3 – 10/10 Crossbody KB Deadlifts MIN 4 – 12 Deadbugs MIN 5 – 10 Up-Downs Metcon Metcon (AMRAP – Reps) "TABATA" 8 SETS EACH, :20 ON/:10 OFF Tabata 1…
[WOD062321] Warm-up Warm-up 200m Run @ mod pace Into… 4 SETS 8/8 Leg Swings 10 PVC Pass Through + Lunge 8 Push-Up to Pike 10 Squat Jumps Into.. 200m Run @ mod pace *PVC Pipe can go away after Warm-Up and athletes can grab a Barbell Weightlifting Metcon (Weight) 1. Tempo Snatch Deadlift 3×3 @…
[WOD062221] Warm-up Warm-up 2 ROUNDS 8 Alt. Cossack Squats 8 Lateral Step Overs 8 Frog Jumps* 8 Scap Pull-Ups Into… 1 ROUND 6 Narrow Stance Air Squat 6/6 Step Back Lunges 6 Box Jumps 6 Small Kip Swings *In a High Plank position, athletes will jump the feet up to the outside of the hands…
[WOD062121] Warm-up Warm-up 2 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 5/5 SA DB Press Into… 2 ROUNDS 10 Toe Touch Jumping Jacks 10 Alt. DB Bent Over Row 5 Inch Worms + Push-Up Weightlifting Metcon (Weight) Tempo Strict Press 5×3 @ (31X1)* *Keep weight moderate. (Score is Weight) Metcon Metcon (AMRAP – Rounds and…
[WOD061921] Warm-up Metcon Metcon (Time) FOR TIME 200m Run 20 Squat Cleans (135/95)|(95/65) 400m Run 15 Squat Cleans (155/105)|(115/75) 800m Run 10 Squat Cleans (185/135)|(135/95) 400m Run 5 Squat Cleans (225/155)|(155/105) 200m Run (Score is Time) PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME 200m Run 40 Squat Cleans (135/95)|(95/65) 400m Run 30 Squat…
[WOD061821] Warm-up Warm-up 2 ROUNDS 12/10 Cal Row 50 Single Unders 10 Barbell Strict Press w/ :01 Pause OH Into… 2 ROUNDS 12 Alt. Back Rack Elbow Punches 10 Up-Downs 8 Barbell Push Press 6 Tall Jumps w/ :01 Pause in Catch* *Jump up tall, fully extending the hips, and land in a Quarter-Squat stance….
[WOD061721] Warm-up Warm-up PLAY A GAME → ROWLING! On a 6:00 Clock… Can you hit 100m EXACTLY without going over or under? What about 103m? If you go over, perform 3 Burpees. If you fall short, perform 10 Sit-Ups. Metcon Metcon EMOM x 28 MINUTES MIN 1 – 8-12 Strict "Odd" Gymnastic Pull* MIN 2…
[WOD061621] Warm-up Warm-up On a 6:00 Running Clock… 20 Alt Groiners 18 Alt Plank Shoulder Taps 16 Alt Cossack Squats 14 Air Squats 12 Hollow Rocks 10 Jumping Squats Bike in Remaining Time… Weightlifting Back Squat (5×3) STRENGTH 5×3 Back Squat* *Superset each Set with 10 Perfect Hollow Rocks (Score is Weight) Metcon Metcon (Time)…
[WOD061521] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Bike (EZ-Mod) 5 Inch Worms + Push-Up 10 Step Overs 15 Jumping Jacks 20 Shoulders Taps Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 25 MINUTES 25/20 Cal Bike 25 Hand Release Push-Ups 25 Box Jump Overs (24/20) (Score is Rounds + Reps) FINISHER 2-3 SETS…
[WOD061421] Warm-up Warm-up 200m Run Into… 2 ROUNDS 10 BB Good Mornings 10 Hollow Rocks :10 Bar Hang Into… 2 ROUNDS 8 BB RDL 8 BB Bent Over Row 8 Scap Pull-Ups SKILL EMOM x 10 MINUTES MIN 1 – 3 Kip Swing + 1 Chest to Bar or Pull-Up* MIN 2 – 5 Tempo…