[WOD121820] Warm-up Warm-up 3 SETS 10 Alt. Groiners 10 Bootstrappers 10 Alt. Cossack Squats Into… 3 SETS 10 Scap Pull-Ups 12 Empty Barbell (or PVC) Kang Squats 14 Tuck-Ups Weightlifting Back Squat (2-2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to 2RM Back Squat (Score is Weight) Metcon Metcon (Weight) EMOM x 10 MINUTES 5 Back…
[WOD121720] Warm-up Warm-up 2 SETS 25ft Toe Walks 25ft Heel Grabs 25ft High Knees 25ft Butt Kickers 25ft High Skips 25ft Broad Jumps Into… 2 SETS 10 Slam Ball Deadlifts 10 Slam Ball Alt. Reverse Lunges 10 Up-Downs Into… 400m Group Run Metcon Metcon (Time) FOR TIME* 40 Slam Balls (20/15) 30 Burpees 20 Box…
[WOD121620] Warm-up Warm-up 3 SETS 1:00 Single or Double Unders 10 Plank to Pike w/ :01 Hold in Pike 10 Hollow Rocks :30 Front Rack Alt. Elbow Punches 5 Strict Press w/ :03 OH Hold Into… Shoulder & Trap Smash w/ Empty Barbell… 2-3 SETS x 10 Passes / Each Arm – Place an empty…
[WOD121520] Warm-up Warm-up 3:00 Bike 2 ROUNDS 15 Jumping Jacks 12 Lunges 6/6 SA Bent Over Row Into… 2 ROUNDS 12 Hollow Rocks 10 Goblet Lunges 6 Ring Rows Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 18 MINUTES 20/15 Cal Bike 10 Chest to Bar Pull-Ups 20 DBL DB Suitcase Lunge (50/35)|(35/20) 10…
[WOD121420] Warm-up Warm-up 1 ROUND 1:00 Row (Easy) 10 Glute Bridges 5 Inch Worms Into… 1 ROUND 1:00 Row (Mod) 10 KB Deadlift 20 Mountain Climbers Into… 1 ROUND 1:00 Row (Hard) 10 KB Swings 10 Up-Downs Weightlifting Deadlift (2-2-2-2-2) ON A 20:00 RUNNING CLOCK… Build to 2RM Deadlift (Score is Weight) Metcon Metcon (Time)…
[WOD121220] Warm-up Warm-up ON A 10:00 CLOCK… 400m Slow Jog 50’ Side Shuffle Left 50’ Side Shuffle Right 50’ Side Shuffle Left 50’ Side Shuffle Right 200m Quick Run Into… AMRAP in Remaining Time 10 Box Step-Ups (24/20) 5 Burpees 10 Perfect Scap Pull-Ups 5 Walk-Outs* *Standing, bend over, walk hands out to Plank, walk…
[WOD121120] Warm-up Warm-up 2 SETS LINE DRILL MOVEMENTS (25ft Each)* Toe Walk Leg Swings High Knees Butt Kickers *See Teaching for more options to include in Line Drill. Into … AMRAP x 5 MINUTES 16 Alt Cossack Squats 14 Step-Ups 10 Air Squats Metcon Metcon (Time) FOR TIME 60 Air Squats 800m Run 60 Air…
[WOD121020] Warm-up Warm-up TABATA, 8 SETS (:20 ON, :10 OFF)* Jump Rope: – Single Unders – Alt Feet (Running in Place) – Backwards Single Unders – Double Unders *Switch movement every 2 sets Into… 4 SETS 10 Scap Push-Ups 10 Push-Up to Pike 10 Elbow Punches 10 Tempo Strict Press Weightlifting Shoulder Press (6-4-2) 1×6…
[WOD120920] Warm-up Warm-up 1:00 Perfect Kang Squats Into… 2 ROUNDS 10 Barbell Good Mornings 10 Alt. Step-Back BB Lunges 10 Reverse Crunches (lying knee tucks) 10 Alt. Scorpion Stretch :30 Hollow Hold :30 Plank Hold *After the warm-up, get a light to moderate-light weight on the bar and get ready to warm-up the full ROM…
[WOD120820] Warm-up Warm-up 2 ROUNDS 8 Up-Downs 8 KB Deadlift 8 Scap Pull-Ups Into… 2 ROUNDS 6 Burpees 6 Russian KB Swings 3 Strict Pull-Ups or 6 Ring Rows Strength/Skill Metcon FOR QUALITY 2-3 SETS 2-4 Strict Chest to Bar Pull-Ups 2-4 Kipping Chest to Bar Pull-Ups -Rest- 1-3 Kipping Hips to Bar 1-3 Bar…