[WOD051921] Warm-up Warm-up 2 SETS 1:00 Alt Groiners 1:00 Bootstrappers Into… 2 SETS (:15 ON/:15 OFF) MOVT 1 – Reverse Lunges MOVT 2 – Bodyweight Sumo Good Mornings MOVT 3 – Single Leg RDL (Right Leg) MOVT 4 – Single Leg RDL (Left Leg) Weightlifting Sumo Deadlift (5-5-5-5-5) STRENGTH 5-5-5-5-5 Sumo Deadlift* *Start Moderate &…
[WOD051821] Warm-up Warm-up LINE DRILLS (25ft distance each) Knees to Chest Heels to Butt Figure 4 Toe Walk Heel Walk Toy Soldiers High Knees Butt Kickers High Skips Side Shuffle (down and back) Karaokes (down and back) 200m Run Into… 2 ROUNDS 10 Scap Push-Ups 10 Scap Pull-Ups 8 Tuck Ups Metcon Metcon (AMRAP –…
[WOD051721] Warm-up Warm-up 2 ROUNDS 10 PVC Pass Throughs 10 Groiners 10 Jumping Squats Into… 2 ROUNDS 5 PVC OHS :10 Bottom of Dip Hold :10 Ring Support Hold EXTENDED WARM-UP EMOM x 8 MINUTES MIN 1 – 5 Tempo OHS (2111) (Building)* MIN 2 – 1-3 Ring Muscle-Ups or RMU Attempts *Build to Heavier…
[WOD051521] Warm-up Warm-up ON A 10:00 RUNNING CLOCK… 3:00 Bike or Row (EZ-Moderate) 1:00 Elbow to Instep (R) 1:00 Elbow to Instep (L) 1:00 Alt. Calf Stretch 20 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretch 10 Alt. Elbow Punches (Front Rack) 10 Alt. Elbow Punches (Back Rack) Metcon “PICK YOUR POISON” (Time) NCFIT BENCHMARK…
[WOD051421] Warm-up Warm-up AMRAP x 3 MINUTES 50’ Shuttle Run 8 MedBall Lunges 6 MedBall G2OH -Rest 1:00- AMRAP x 3 MINUTES 7 Single Ring Ring Rows 6 Kip Swings 5 Wall Ball Thrusters Weightlifting Back Squat (6-4-4-2) STRENGTH 6-4-4-2 Back Squat* *Build to a Moderate-Heavy 2-Rep. (Score is Weight) Metcon Metcon (AMRAP – Rounds…
[WOD051321] Warm-up Warm-up 1 SET 1:00 – Alt Groiners 1:00 – Bootstrappers Into… 3 SETS 25ft L-Kicks 25ft Knee Hugs 25ft Toe Walks 25ft Butt Kickers 25ft Over the Fence, Under the Fence 25ft High Knees Metcon Metcon (AMRAP – Reps) 3 SETS ON A 7:00 RUNNING CLOCK… 800m Run 15 Hand Release Push-Ups 15…
[WOD051221] Warm-up Warm-up 3 SETS 10 PVC Pass Thru 10 Alt Groiner Stretch 10 Step Back Burpee Into… 4 SETS* 5 Empty Barbell Strict Press 10 Inch Worms (No Push-Up) 20 Alt Box Step Ups *Progress to 10 Box Jumps for Sets 3 & 4. Weightlifting Metcon (Weight) STRENGTH 3-3-3-3 Shoulder to Overhead* *Taken from…
[WOD051121] Warm-up Warm-up FOR QUALITY 1:00 Row (EZ) 8 Hollow Rocks 4 Inch Worms 4/4 SA Ring Rows :45 Row (Mod) 8 Hollow Rocks 6 Up-Downs 4/4 SA Ring Rows :30 Row (EZ) 8 Hollow Rocks 6 Burpees 4/4 SA Ring Rows OPTIONAL SKILL SESSION ON A 10:00 RUNNING CLOCK… Practice Strict or Kipping RMU…
[WOD051021] Warm-up Warm-up EMOM x 8 MINUTES Min 1 – :40 Bike (EZ) Min 2 – :40 Lunges Min 3 – :40 Jumping Jacks Min 4 – :40 Mountain Climbers Metcon Metcon (AMRAP – Reps) 3 SETS FOR REPS 1:00 – DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20) 1:00 – Up-Downs 1:00 – Air Squats 1:00 –…
[WOD050821] Warm-up Warm-up AMRAP x 5 MINUTES (Flow) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Stretches 10 Lunge w/ Thoracic Twist Immediately into… AMRAP x 5 MINUTES (w/ empty bar, EZ pace) 10 Alt. Elbow Punches 10 Hang Muscle Cleans 5 Front Squat 5 Strict Press 5 Back Squat Metcon Metcon (Time) BENCHMARK WORKOUT…