[WOD101620] Warm-up Warm-up AMRAP x 7 MINUTES :30 Bike* 8 Scap Pull-Ups 10 Tight Kipping Swings 12 Empty BB RDL *Increase pace 3-4 RPMs each round Strength/Skill Metcon EMOM x 15 MINUTES MIn 1 – :40 Bar Muscle-Up Practice MIn 2 – 5 Deadlift (Building)** Min 3 – Flow Stretching *No more than 3-5 reps…
[WOD101520] Warm-up Warm-up Workout WARM-UP 3 ROUNDS 100m Run 10 Barbell Strict Press 10 Tall Jumps Weightlifting Metcon (Weight) ON A 15:00 RUNNING CLOCK… Build to a Moderate-Heavy Complex of… 2 Push Jerk + 1 Split Jerk* *Bar can come from the rack or floor. (Score is Weight) Metcon Metcon (Time) 5 ROUNDS FOR TIME…
[WOD101420] Warm-up Warm-up 4 SETS (:20 ON / :10 OFF) MOVT 1: Jumping Jacks MOVT 2: KB Sumo Deadlift MOVT 3: Supinated Grip Bar Hang MOVT 4: Russian KBS Metcon Metcon (AMRAP – Rounds and Reps) AMRAP x 12 MINUTES 60 Double Unders 20 Russian KB Swing (70/53)|(53/35) 5 Strict Chin-Ups (Score is Rounds +…
[WOD101320] Warm-up Warm-up 2 ROUNDS 16 Jumping Jacks 8 PVC Pass Throughs 8 Up Downs 8 PVC OHS Into… 2 ROUNDS 6 Snatch DL 6 BB Snatch Grip Push Jerk 6 Cossack Squats 6 Burpees Following the warm-up, take athletes through your Snatch progression. Weightlifting Power Snatch (3-3-3-3-3) ON A 20:00 RUNNING CLOCK… Establish a…
[WOD101220] Warm-up Warm-up 2 ROUNDS 10 Groiners 10 Air Squats 10 BB Elbow Punches Into… 2 ROUNDS 10 Alt V-Ups 5 BB Muscle Clean 5 BB Front Squats Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat! EXTENDED WARM-UP 4 SETS 3 Tempo Front Squats (3030)* *Weight stays light…
WOD101020] Warm-up Warm-up On The Wall Metcon #ThatsWhatWeDo (AMRAP – Reps) Tabata 2 Rounds 2:30 Min/ :30 Rest Station 1: 5 Burpees/Max 30 Foot Dumbbell Bear Crawl 50#/35# Station 2: 10 Air Squats/Max Rope Climbs Station 3: 20 Mountain Climbers/Max Box Jumps 24/20 Station 4: 4x25m Shuttle Run/Max Bike Cals Station 5: 10 Lunges/Max Tire…
[WOD100920] Warm-up Warm-up AMRAP x 3 MINUTES 10 Bootstrappers 10 Alt Groiners 20 Shoulder Taps Into… AMRAP x 5 MINUTES 8 Single DB Front Squat 8 Single DB Push Press 10 Scap Pull-Ups 20 Single Unders Strength/Skill Warm-up EMOM x 10 MINUTES MIN 1 – 2 Strict Toes to Bar + 3 Perfect Kip Swing…
[WOD100820] Warm-up Warm-up AMRAP x 7 MINUTES 10 Burpee + Extra Push-Up 10 Sumo Good Mornings* 10 Hollow Rocks 10 Supermans *Option to add DB after 2nd round Metcon Metcon (Weight) 4 SETS FOR QUALITY 8 Tempo DB Sumo RDL (3131) (50/35)|(35/25) 24 Alt. Bent Over DB See-Saw Rows 48 DB Hollow Flutter Kicks 1:00…
[WOD100720] Warm-up Warm-up 3 ROUNDS 10 Alt. Samson Lunges 12 Alt. Groiners :20 Overhead Plate Hold Into… 3 ROUNDS 8/8 Tempo Split Squats 10 Plate OH Strict Press 12 Plate Sumo Deadlifts 100m Run (EZ→ Mod→ Hard) Metcon Metcon (AMRAP – Reps) 4 SETS ON A 4:00 RUNNING CLOCK… 400m Run 20 Plate Ground to…
[WOD100620] Warm-up Warm-up 2 ROUNDS 1:00 Run (EZ-Mod) 10 Slam Ball Deadlifts 10 Elbow Punches 10 Good Mornings Into… 2 ROUNDS :40 High Knees (Mod-Hard) 8 Slam Ball G2O 5 Hang Muscle Clean Metcon Metcon (Time) FOR TIME 1000/800m Row 60 Slam Balls(20/15) 30 Power Cleans (155/105)|(115/75) 60 Slam Balls 1000/800m Row (Score is Time)…