[WOD030821] Warm-up Warm-up AMRAP x 8 MINUTES 100m Jog 10 Alt. Lateral Step-Overs 10 Banded Pull Aparts 10 Scap Pull-Ups Metcon Metcon (Time) 7 SETS FOR TIME 10 Box Jump Overs (24/20) 100m Run 10 Toes to Bar 100m Run -Rest 1:00 b/t Sets- (Score is Slowest Set) OPTIONAL FINISHER EMOM x 10 MINUTES MIN…
[WOD030621] Warm-up Warm-up AMRAP x 5 MINUTES 6 Upright Rows 8 Muscle Cleans 10 Bent Over Rows 12 Hollow Rocks Metcon Metcon (Time) 3 ROUNDS FOR TIME 16 Sit-Ups 12 Hang Power Cleans (115/75)|(75/55) 6 Bar Muscle-Ups (Score is Time) -Rest 2:00- 1 ROUND FOR TIME 48 Sit-Ups 36 Hang Power Cleans 12 Bar Muscle-Ups…
[WOD030521] Warm-up Warm-up 2 ROUNDS 100m Row 10 PVC Pass Thrus 10 Alt Groiners 10 Bootstrappers Into… 3 ROUNDS 5/5 Single Arm DB Strict Press 5/5 Single Arm DB OH Reverse Lunge Weightlifting Metcon (Weight) 5 SETS 1 Snatch Deadlift + 2 Hang Squat Snatch + 1 Snatch *Loading stays Moderate (65-70%) across all Sets….
[WOD030421] Warm-up Warm-up AMRAP x 10 MINUTES :30 Bike (65-70% Effort) 5/5 Single Arm Ring Rows 5/5 Single Arm Arnold Press 10/10 Single DB Suitcase Romanian Deadlifts Metcon Metcon 4 SETS FOR QUALITY* 10 Barbell Pendlay Rows 10 Unbroken Push Press 10 Slow Seated Goblet Good Mornings -Rest as needed b/t Sets- *Athlete Choice for…
[WOD030321] Warm-up Warm-up 200m Run Into… 3 SETS 10 Glute Bridges 8 Scap Pull-Ups 6 Tuck-Ups Into… 3 SETS 10 Hang Muscle Cleans 8 Elbow Punches 6 Front Squats 4 Strict Knee Raises Weightlifting Front Squat (Weight) ON A 15:00 RUNNING CLOCK… Build to a Heavy 10-Rep Front Squat (Score is Weight) Metcon Metcon (Time)…
[WOD030221] Warm-up Warm-up HINSHAW WARM-UP 25’ High Knee Karaoke 25’ Over the Hurdle 25’ Walking Knee to Chest 25’ Figure Four 25’ Lunge with Twist 25’ Toy Soldiers 25’ High Knees 25’ Butt Kickers 25’ Side Step/Skip (down and back) 50m Mod Jog 50m Fast Run Into… 3 ROUNDS 20 Alt. Shoulder Taps 8 Step…
[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 –…