Tic Tac Go Metcon (AMRAP – Rounds and Reps) “Tic Tac Go” AMRAP 25: 10 Air Squats + 400m Run 20 Air Squats + 400m Run 30 Air Squats + 400m Run Continue to add (10) squats per round – OR- 10 Air Squats + 50 Double-Unders 20 Air Squats + 50...
Tabata Lockdown Metcon (AMRAP – Reps) “Tabata This!” Tabata Burpee Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up * Sub the burpee a bike or rower if you have one * if you want to do...
Flying V Metcon (Time) WOD 4 rounds for time Run 400 M /Row 500 M / Bike 30/20 Cal 25 V-ups 15M Hand stand walks ** sub 5 inch worms or 3 wall climbs as needed Warm Up 10-15 of each movement Shoulder Mobility Boot Straps Side Lunges Each Side Sampson Stretch Spider...
Walk it out Metcon (Time) Warm Up 10-15 of each movement Shoulder Mobility Boot Straps Side Lunges Each Side Sampson Stretch Spider Mans Iron Cross Scorpion Stretch Inch Worm Downward Dog Hollow Rocks Super Mans WOD RX: 40-30-20-10 reps Walking lunges Push-ups RX+...
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