[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…
[WOD070221] 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) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Deadlift Week 1 of 9, Testing. Remember Your Weight…we will use…
[WOD070121]
[WOD063021] Warm-up AMRAP x 5 Minutes -100m Run -8 Lunges -8 Barbell RDL -8 Barbell Hang High Pull -8 Barbell Hang Muscle Clean Warm-up AMRAP x 5 Minutes -100m Run -8 Lunges -8 Barbell RDL -8 Barbell Hang High Pull -8 Barbell Hang Muscle Clean
[WOD062921] Warm-up Warm-up 3 ROUNDS 5 Inch Worms + Push-Up 10 Up-Downs + Jump* 15 Light Band Pull Aparts *Perform the Up-Down: Jump the feet back and in with no Push Up, then jump with the arms OH. Weightlifting Shoulder Press (1-1-1-1-1) ON A 15:00 RUNNING CLOCK… Build to a Heavy 1-Rep Strict Press Week…
[WOD062821] Warm-up Warm-up 1 ROUND CHIPPER STYLE 10/8 Cal Bike 10 Groiners 10 Sit-Ups 10 Cossack Squats 10/8 Cal Bike 8 KB Deadlift 8 Air Squats 8 Russian KB Swings Weightlifting Back Squat (1-1-1-1-1-1-1) ON A 20:00 RUNNING CLOCK… Build to a Heavy 1-Rep Back Squat Week 1 of 9, Testing. Remember Your Weight…we will…
[WOD062621] Warm-up Warm-up AMRAP x 10 MINUTES 250/200m Row (EZ) :30 Supinated Grip Bar Hang 6 Inchworms w/ Push-Up 6 Up-Downs :30 Single Unders* *Option to move to Double Under practice/attempts @ 5:00 Metcon Metcon (Time) 8 ROUNDS FOR TIME* 36 Double Unders 2 Rope Climbs 6 Handstand Push-Ups** 12 Jumping Lunges *Every 3:00 starting…
[WOD062521] Warm-up Warm-up 2 ROUNDS FOR QUALITY 30 Crossbody Mountain Climbers 5 Lunge-Lunge-Squats 6 Alt. Groiners w/ Thoracic Rotation 7 Burpees Into… 1 ROUND FOR QUALITY 10 Barbell Back Squats 6 Barbell Front Squats 6 Barbell Strict Press 6 Barbell Thrusters Weightlifting Metcon (Weight) Tempo Back Squat 5×3 @ (31X1)* *Keep weight moderate. (Score is…
[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…