[WOD0042821] Warm-up Warm-up 3 SETS 10 Bootstrappers 10 Alt Samson Lunges 10 Push-Up to Pike Into… EMOM x 6 MINUTES MIN 1 – :30/:30 Posterior Movt 1/ Posterior Movt 2 MIN 2 – :45 Bike *1st Round = Bodyweight Goodmorning / Alt Reverse Lunges 2nd Round = KB Sumo DL / Alt Cossack Squats 3rd…
[WOD042721] Warm-up Warm-up WARM-UP 2:00 Row Into… 2 ROUNDS 20 Singles 10 Groiners* 5 Push Up to Pike 10 Elbow Punches *Perform 10 Air Squats in the second round Weightlifting Metcon (Weight) . STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex 1 Front Squat + 1 Thruster + 1 Push Press (Score…
[WOD042621] Warm-up Warm-up 200m Run Into… 3 ROUNDS 5/5 Single Leg DB RDL 5/5 Single Arm DB Upright Row 5 Tempo Push-Up (31X1)* *The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary. Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 12…
[WOD042421] Warm-up Warm-up ON A 5:00 RUNNING CLOCK… 100m Jog Immediately into… 2 SETS 10 Slow Tempo Squats (3131) (w/ or w/o barbell in Front Rack) 8 Kang Squats (w/ or w/o barbell) 6/6 Elbow Punches Immediately into… Step Down Box Jumps at an easy pace in time remaining… Metcon Metcon (AMRAP – Reps) EVERY…
[WOD042321] Warm-up Warm-up 2-3 SETS FOR QUALITY :30 Single Unders 10 Scap Push-Ups 12 KB Plank Taps 5/5 SA Russian KB Swing 5/5 Alt. KB Arnold Press 50’ OH KB Walk* *Switch arms at 25’. EXTENDED WARM-UP EMOM x 10 MINUTES MIN 1 – :45 Row-Bike-Run (EZ) MIN 2 – Handstand Option* *Option 1: 3-5…
[WOD042221] Warm-up Warm-up EMOM x 9 MINUTES MIN 1 – :45 Bodyweight Good Mornings* MIN 2 – :45 Push-Up to Pike MIN 3 – :45 Single DB Bent Over Row *Add Single DB for 2nd + 3rd rounds Metcon Metcon (AMRAP – Rounds and Reps) 3 SETS FOR QUALITY AMRAP x 6 MINUTES 10 DB…
[WOD042121] Warm-up Warm-up 3 SETS 25ft Toe Walk 25ft Heel Walk 25ft Duck Walk 25ft High Skip Into… 3 SETS 100m Jog* 5 Inch Worm + Push-Up 20 Pike Shoulder Taps *Focus on Shoulders back & down away from the ears, arms relaxed Metcon NCFIT BENCHMARK WORKOUT “AVA” (AMRAP – Rounds and Reps) . NCFIT…
[WOD042021] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 8 Scap Pull-Ups 8 Tuck Ups 8 Bent Over Row 8 Up-Downs* *Perform 6 Burpees in the second round Strength/Skill Metcon . SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups *Focus on Hips to Bar (No Measure) Metcon Metcon (Time) FOR TIME 72/58 Cal Bike* 48…
[WOD041921] Warm-up Warm-up 2 ROUNDS 10 Jumping Jacks 5 Down-Dog to Up-Dog 10 Groiners Into… 2 ROUNDS 4/4 Split Squats 6 Wall Ball Front Squats 6 Wall Ball Push Press 10 Elbow Punches Weightlifting Metcon (Weight) STRENGTH 4 SETS 12/12 DB Suitcase Bulgarian Split Squats* *All performed at Moderate weight (Score is Weight) Metcon Metcon…
[WOD041721] Warm-up Warm-up 3 SETS FOR QUALITY 10 Hollow Rocks 10 Supermans 10 Scap Pull-Ups 10 Scap Push-Ups Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 8 Pull-Ups 100m Run 8 Burpee to Plate 100m Run 8 DB Push Press (50/35)|(35/20) 100m Run (Score is Rounds + Reps) DB KG: (22.5/15)|(15/9) PARTNER…