[WOD120220] Warm-up Warm-up Workout WARM-UP 2:00 Bike (Increase pace every :30 starting at 50% effort) Into… AMRAP x 6 MINUTES 10/10 Split Squat 8/8 Arnold Press 6 Slow Sit-Thrus Into… 2:00 Bike (Increase pace every :30 starting at 75% effort) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 20 MINUTES 40/30 Cal Bike 30…
[WOD120120] Warm-up Warm-up AMRAP x 4 MINUTES 10 Jumping Jacks 8 Jumping Squats 6 Push-Up to Down Dog Into… 2 SETS 5 BB Deadlift 10 Elbow Punches 5 Front Squat 5 OH Press Strength/Skill Metcon (Weight) E2MOM x 14 MINUTES* 1 or 2 Power Clean & Jerks *Start light and build to workout weight. (Score…
[WOD113020] Warm-up Warm-up 4 SETS 6 Up-Downs 6 Single DB Front Squat 6 Ring Rows* *Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups Weightlifting Back Squat (2-2-2) BACK SQUAT 1×2 @ 80% (Moderate) of 2RM 1×2 @ 85-90% (Mod-Heavy) 1×2+ @ 95% (Heavy)* *As many reps as possible w/o failure…no more than 4-6….
[WOD112810] Warm-up Warm-up AMRAP x 10 MINUTES* 400m Run 10 Inchworms w/ Push-Up 10 Alt. V-Ups 10 Up-Downs 10 Scap Pull-Ups Easy, For Quality Pace! Metcon Metcon (Time) FOR TIME* 10 Jerks (155/105)|(115/75) 30 Burpees 20 Jerks 40 Toes to Bar 30 Jerks 50 Up-Down Over Bar *Option for Push or Split Jerk. (Score is…
[WOD112720] Warm-up Warm-up Workout WARM-UP AMRAP x 8 MINUTES 100m Run 20 Single Unders* 5 Clean Grip Deadlifts 5 Hang High-Pulls 5 Hang Power Cleans 10 Elbow Punches Metcon Metcon (AMRAP – Rounds and Reps) "BOGO" AMRAP x 20 MINUTES 400m Run 10 Hang Power Cleans (135/95)|(95/65) 50 Double Unders 200m Run 5 Hang Power…
[WOD112620] Warm-up Warm-up – 200m Jog Into… 2 Rounds -10 PVC Passthroughs -10 PVC Good Mornings -10 Elephant Walks -10 Alt Groiners -10 Up Downs Metcon Turkey WOD 2016 (Time) 10 Rounds -10 Wing Dips -10 Gobble Squats -10 Burpees -500m Run
[WOD112520] Warm-up Warm-up 2 SETS :30 Bootstrappers :30 BW Good Mornings :30 Scap Push-Ups :30 Row Into… EMOM x 6 MINUTES MIN 1 – :25 Single Leg Romaniant Deadlift (R) / :25 Single Leg Romanian Deadlift (L) MIN 2 – :50 Row (EZ → Mod → Hard) Weightlifting Deadlift (4-4-4) 1×4 @ 70-75% (Moderate) of…
[WOD112420] Warm-up Warm-up 100m Run Into… 3 ROUNDS* 20 Plate Hops 10 Front Foot Elevated Reverse Lunge** 5/5 Plate Halo 10 Plate Ground to Overhead Into… 100m Plate Run *Use a 15/10 LB plate **Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge. Weightlifting Shoulder Press (4-4-4)…
[WOD112320] Warm-up Warm-up 2 ROUNDS 10 Up-Downs 10 Groiners 10 BW Squats 5 Push-Ups Into… 1 ROUND 5 Good Mornings + 5 Kang Squats 10 Elbow Punches + 5 Front Squats 5 Burpees 5 Kip Swings Weightlifting Back Squat (4-4-4) 1×4 @ 70-75% (Moderate) of 2RM 1×4 @ 75-80% (Mod) 1×4+ @ 80-85% (Mod-Heavy)* As…
[WOD112120] Warm-up Metcon Metcon (Time) FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 80 Double Unders 40 Power Snatch (95/65)|(65/45) 20 Burpees (Score is Time) PARTNER WORKOUT OPTION IN TEAMS OF 2… FOR TIME 1 Mile Run Immediately Into… 2 ROUNDS 160 Double Unders 80 Power Snatch (95/65)|(65/45) 40 Burpees *Run to be completed…