[WOD010321] Warm-up Warm-up JUNKYARD DOG WARM-UP Grab a partner for this one and have some fun… P1: L-Sit on the floor with arms extended to make the letter T. P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm) After 10 reps, switch…
[WOD020221] Warm-up Warm-up AMRAP x 10 MINUTES 20 Single Unders 15 Glute Bridge Ups with :02 Hold at Top 10 Slow Alt. Mountain Climbers* 1/1 KB Complex** *In a High Plank, the athlete will bring the Right Knee to the Right Elbow, then perform the same on the left side while moving with control. **Perform…
[WOD020121] Warm-up Warm-up 2:00 Bike Into… 2 ROUNDS 10 PVC Pass Through Lunges 10 Scap Pull-Ups 5 BB Muscle Clean and Press* Into… 2 ROUNDS 5 Ring Rows 10 BB Back Rack Lunges** :20 BB OH Hold *1 Muscle Clean + 1 Press = 1 Rep **In the second round athletes will perform a Front…
[WOD013021] Warm-up Warm-up 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground Metcon The Chief (AMRAP – Rounds)…
[WOD012921] Warm-up Warm-up 400m Run Into… AMRAP x 4 MINUTES 10 Alt Groiners 10 Bootstrappers 10 Arm Haulers* 10 Hand Release Push-Ups Into… 400m Run *Arm Haulers = In a Superman, reach the hands overhead, then reach the hands towards the low back without letting arms touch the ground Metcon The Chief (AMRAP – Rounds)…
[WOD012821] Warm-up Strength/Skill
[WOD012721] Warm-up Warm-up CHIPPER STYLE! 30 Single Unders 15 Box Step-Ups 30 Single Unders 15 Burpees 30 Single Unders 15/12 Cal Bike 30 Single Unders 15 Box Jumps 30 Single Unders *From here, grab a barbell with light weight. Do not put the weight on the bar yet. First set will be with empty BB….
[WOD012621] Warm-up Warm-up 3 ROUNDS 20 Alt Shoulder Taps 5 Knee Push-Ups 10 Up Downs 10 See-Saw Bent Over Row Strength/Skill Metcon SKILL ON A 10:00 RUNNING CLOCK… Rope Climb Practice Metcon Metcon (Time) FOR TIME 200m DB Carry (50/35)|(35/20)* 20 Burpees 4 Rope Climbs 40 Jumping Lunges 4 Rope Climbs 20 Renegade Rows 4…
[WOD012521] Warm-up Warm-up AMRAP x 6 MINUTES 1:00 Row 10 Strict Press 10 Sumo Deadlift Metcon Metcon (Time) 2 ROUNDS FOR TIME* 1000/800m Row Into… 21-15-9 Shoulder to Overhead (95/65)|(65/45) Sumo Deadlift High-Pull Sit-Ups *Workout is 2 full rounds of all the work (Score is Time) FINISHER EMOM x 10 MINUTES MIN 1 – 10…
[WOD012321] Warm-up Warm-up 3:00 Cardio of Choice (Run / Row / Bike) Immediately into… 3 SETS (7:00 CAP) w/ an empty barbell 5 Snatch Grip Deadlift 5 Snatch High Pulls 5 Muscle Snatches 5 Overhead Squats 10 Elbow Punches 5 Front Squats Metcon Metcon (Time) FOR TIME* 30 Power Snatch (135/95)|(95/65) *Every minute starting at…