[WOD041221] Warm-up Warm-up EMOM x 12 MINUTES MIN 1 – :40 Alt. Single Leg RDL* MIN 2 – :40 Marching Plank MIN 3 – :40 Glute Bridge-Ups MIN 4 – :20/:20 Single Arm KB Bent Over Row *KB optional, move with control. **Keep KB light for all movements in the Warm-Up Metcon Metcon (Time) FOR…
[WOD041021] Warm-up Warm-up ON A 10:00 RUNNING CLOCK 500/400m Row (EZ Pace) Immediately Into… 10 Bootstrappers 20 Alt. Groiners 10 Push-Up to Pike 20 Air Squats 10 Inchworms w/ Push-Ups 20 Wall Ball Front Squats 10 Wall Ball Shoulder Press 20 Wall Balls Max Meters Row In Time Remaining… Metcon NCFIT BENCHMARK WORKOUT STRIGHT 100…
[WOD040921] Warm-up Warm-up AMRAP x 3:00 30 Crossbody Mountain Climbers 20 Jumping Jacks 10 Scap Push-Ups -Rest 1:00- AMRAP x 3 MINUTES 5 Up-Downs 5/5 SA Russian KB Swings 5 Push-Ups Weightlifting Deadlift (8-8-6-6) STRENGTH 8-8-6-6 Deadlift* *Start Moderate-Heavy and Build to Heavy (Score is Weight) Metcon Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand…
[WOD040821] Warm-up Warm-up EMOM x 6 MINUTES MIN 1 – :45 Bike (EZ → Mod → Hard) MIN 2 – :20 SA Ring Row R / :20 SA Ring Row L Into… 2 SETS :15 ON/ :15 OFF MOVT 1 – Hollow Hold MOVT 2 – Close Grip Active Bar Hang MOVT 3 – Ring…
[WOD040721] Warm-up Warm-up AMRAP x 3 MINUTES 12 Alt Groiners 10 Alt Cossack Squats (Pause :01 at the bottom) 5 Push-Up to Pike Into… AMRAP x 5 MINUTES 10 Slam Ball Deadlifts 10 Slam Ball Strict Press 10 Slam Ball Squats* *Hold Slam Ball in Bear Hug. Weightlifting Hang Clean (2-2-2-2-2) ON A 15:00 RUNNING…
[WOD040621] Warm-up Warm-up 1 ROUND (25ft Line Drills) High Knees Butt Kickers High Skips Toy Soldiers Karaoke 200m Run Into… 2 ROUNDS 30 Single Unders 6/6 Split Squats 30 Mountain Climbers 12 Glute Bridge-Ups Metcon Metcon (AMRAP – Reps) 5 SETS FOR MAX REPS 1:00 – Walking Lunges 1:00 – Double Unders 1:00 – 200m…
[WOD040521] Warm-up Warm-up 2 ROUNDS 10 Jumping Jacks 8 Up-Downs 6 Groiners Into… 2 ROUNDS 8 PVC Pass Throughs 6 PVC Back Squat* 4 Burpees Over PVC *Second round perform PVC OHS Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Light-Moderate complex of: 1 Power Snatch + 1 Snatch Balance + 1…
[WOD040321] Warm-up Warm-up 3 SETS FOR QUALITY 20 Band Pull-Aparts 20 Banded Rows 20 Alt. Groiners 10 Scap Pull-Ups 10 Scap Push-Ups 10 Alt. Cossack Squats Metcon Mary (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Handstand Push-ups 10 Pistols (5-L / 5-R) 15 Pull-ups Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of:…
[WOD040221] Warm-up Warm-up 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Metcon “SWEET CAROLINE” (Time) NCFIT BENCHMARK WORKOUT "SWEET CAROLINE" 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20) 20 Burpees 1:30…
[WOD040121] Warm-up Warm-up 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8 Air Squats 6 BB Strict Press Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Overhead Squat (4×3) POST-WORKOUT STRENGTH 4×3 Overhead Squat (Moderate) (Score is Weight)