[WOD040221] Warm-up Warm-up 2 ROUNDS :30 Bike :30 Jumping Jacks :30 Lunges :30 Shoulder Taps Into… 3 ROUNDS 10 Good Mornings 8 Step-Ups 6 Slow Alt. Bird Dogs 4 Up-Down + Push-Up Metcon “SWEET CAROLINE” (Time) NCFIT BENCHMARK WORKOUT "SWEET CAROLINE" 3 SETS FOR TIME 30/25 Cal Bike 25 Box Jumps (24/20) 20 Burpees 1:30…
[WOD040121] Warm-up Warm-up 3 ROUNDS 15 Jumping Jacks 10 Scap Pull-Ups 10 Scap Push-Ups 10 Elbow Punches Into… 2 ROUNDS 10 Groiners 8 Air Squats 6 BB Strict Press Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Weightlifting Overhead Squat (4×3) POST-WORKOUT STRENGTH 4×3 Overhead Squat (Moderate) (Score is Weight)
[WOD033121] Warm-up Warm-up 2 SETS 10 Bootstrappers 10 Alt Groiners 5 Inch Worms + Push-Up Into … 3 SETS 5 Empty BB Strict Press 10 Air Squats* 10 Empty BB Good Mornings *Move to Jumping Squats after 1st Set. Weightlifting Power Clean (2-2-2-2-2) Metcon Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#
[WOD033021] Warm-up Warm-up 2:00 Row* Into… 2 Rounds 5 Bootstrappers 5 Up-Dog to Down-Dog 10/10 Wall Calf Stretch** 10ft Heel Walk 10ft Toe Walk 20 Mountain Climbers *Increasing Pace: Min 1 – EZ to Mod, Min 2 – Mod to Hard **Place the ball of Foot against Wall/Rig with Heel on the ground and the…
[WOD032921] Warm-up Warm-up Workout WARM-UP 2 SETS 10 PVC Pass Thrus 10 PVC Sotts Press in Power Position 10 Scap Push-Ups 10 Scap Pull-Ups Into… 3 SETS 5 BTN Strict Press w/ Empty Bar 10 Tight Kip Swings 10 Alt Snatch Grip Overhead Lunges Strength/Skill Metcon SKILL ON A 12:00 RUNNING CLOCK… Practice Bar Muscle-Ups*…
[WOD032721] Warm-up Warm-up Workout WARM-UP AMRAP x 5 MINUTES 100m Run 5 Burpee Broad Jumps 10 Russian KB Swings 10 Tempo Goblet Squats (31X1) Metcon
[WOD032621] Warm-up Warm-up 1 SET FOR QUALITY… 5 Front Squats 5 TTB 5 Thrusters Into… 1 SET FOR QUALITY… 5 Front Squats 5 C2B or BMU 5 Thrusters Into… DEMO OF COMPLEX (w/ light or moderate weight) 1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk If you have additional time…
[WOD032521] Warm-up Warm-up AMRAP x 5 MINUTES 8 Slam Ball Deadlifts 10 Alt Slam Ball Push-Ups* 12 Bent Over Slam Ball Rows *Slam Ball Push-Up = with one hand on the ball, one hand on the floor, perform a Push-Up then roll the ball to the other hand. Strength/Skill Metcon (Weight) EMOM x 8 MINUTES…
[WOD032421] Warm-up Warm-up 2 SETS :30 Row (EZ) 10 Bootstrappers 10 Alt Groiners 10 Alt Cossack Squats 20 Jumping Jacks Into … 2 SETS :30 Row (Mod→ Hard) 10 Tempo Air Squats (3111) 5 Inch Worm + Push-Up 20 Single Unders or Double Unders PRE OR POST WORKOUT 3 SETS FOR QUALITY 10/10 Single Leg…
[WOD032321] Warm-up Warm-up AMRAP x 8 MINUTES 1:00 Bike 10 PVC Pass Throughs 5/5 SA DB Hang Snatch 10 OH Squat w/ PVC or Barbell Weightlifting Metcon (Weight) STRENGTH ON A 15:00 RUNNING CLOCK… Build to a Moderate Complex… 1 "Deep" Power Snatch* + 2 "Deep" Hang Power Snatch* *Goal is to receive in Power…