[WOD053121] Warm-up Warm-up Workout WARM-UP 1 ROUND 20 Jumping Jacks 20 High Knees 20 Butt Kickers 20 Shoulder Taps Into… 2 ROUNDS 5 Scap Pull-Ups + 5 Kipping Swings 5 Knee Push-Ups 10 Cossack Squats Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a…
[WOD052921] Warm-up Warm-up ON A 5:00 RUNNING CLOCK… 10 Bootstrappers 10 Inchworms w/ Push-Ups 10 Alt. High Kicks 10 Alt. Samson Lunges 5 Box Step-Ups + 5 Box Jumps Bike in Time remaining… Metcon Metcon (4 Rounds for reps) 4 SETS* 15/12 Cal Bike 12 Up-Downs 9 Box Jump Overs (24/20) 7 Deadlifts (275/185)|(185/135) -Rest…
[WOD052821] Warm-up Warm-up 2 ROUNDS FOR QUALITY 25’ Walking High Kicks 25’ Toe Walk 25’ Walking Staggered Stance Good Mornings 25’ Heel Walk 25’ High Knees 25’ Butt Kickers Into… 2-3 ROUNDS 30 Single Unders 20 Slow Deadbugs 10 Shoulder Taps 10 Plate Around the Worlds + :20 OH Hold SKILL ON A 10:00 RUNNING…
[WOD052721] Warm-up Warm-up AMRAP x 5 MINUTES 10/10 ½ Kneeling Single Arm DB Strict Press 8/8 Single Arm DB Turkish Sit-Up 4/4 Single Arm DB OH Lunge* *DB in Hand Opposite of Lunge Leg Metcon Metcon 3 SETS FOR QUALITY 1000/800m Row 5/5 KB or DB Turkish Get-Ups (Athlete Choice, Heavy) 20/20 Single Arm KB…
[WOD052621] Warm-up Warm-up 2 SETS 5 Inch Worm + Push-Up 10 Alt Groiners + Twist 10 Bootstrappers Into… 3 SETS 8 Empty Barbell Good Morning 10 Push-Up to Pike 12 Alt Cossack Squats Weightlifting Back Squat (5-4-3-4-3-2) STRENGTH 5-4-3-4-3-2 Back Squat *Start Moderate build to Heavy. Wave loading. (Score is Weight) Metcon Metcon (Time) 3…
[WOD052521] Warm-up Warm-up Workout WARM-UP 1 ROUND :30 Bike (EZ-Mod) 5 Clean Deadlift 10 Elbow Punches 8 Up-Downs 10 Scap Pull-Ups 1 ROUND :30 Bike (Mod-Hard) 5 Muscle Clean 5 Strict Press 6 Burpees 8 Kip Swings Weightlifting Clean and Jerk (5-5-5-5-5) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy 5-Rep TNG Power…
[WOD052421] Warm-up Warm-up EMOM x 8 MINUTES MIN 1 – :45 Row* MIN 2 – 15 Jumping Jacks + 10 Tuck Ups MIN 3 – :45 Lungester** MIN 4 – 10 Scap Push-Ups + 10 Scap Pull-Ups *1st Round EZ-Mod pace, 2nd Round Mod-Hard pace **1 Lungster = Lunge + Lunge + Squat Metcon Metcon…
[WOD052221] Warm-up Warm-up AMRAP x 5 MINUTES 5 Push Up to Pike 10 Alt. Groiners 5 Barbell Snatch RDL 10 Snatch Grip Strict Press (Behind the Neck) 5 Overhead Squat Metcon Metcon (Time) FOR TIME 10 Rounds of Snatch Holleyman* Immediately Into… 5 ROUNDS 30 Air Squats 15 Wall Ball Ground to Overhead (20/14)|(14/10) Immediately…
[WOD052121] Warm-up Warm-up 2 SETS (:20 ON/ :10 OFF)* MOVT 1 – Single Unders MOVT 2 – Reverse Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Side to Side Single Unders MOVT 2 – Forward Lunges Into… 2 SETS (:20 ON/ :10 OFF) MOVT 1 – Backwards Single Unders MOVT 2 –…
[WOD052021] Warm-up Warm-up 3 SETS 5 Inch Worms + Push-Up 10 Scap Pull + Ring Rows 10 BB Strict Press :30 Hollow Hold :30 Cardio Choice (Bike / Row / Run / Ski) Metcon Metcon WORKOUT* EMOM x 10 MINUTES MIN 1 – 5-10 Strict Pull-Ups (Weighted Optional) MIN 2 – Cardio of Choice (Moderate)**…