a) Warmup: meet the animalsb) Mobility: Shoulder, Hips, Wristsc) Strength:3 rds of:8-12x Seated DB Presses40 sec single-leg Paralette Hold8-12x Ring Rowsafter each exercise 1 min rest d) WOD:Every minute, on the minute, for 18 minutes: Minute 1 – 12 Walking Lunges with dumbbells Minute 2 – 8 Burpee Box Jump-Overs Minute 3 – 12 v-upse) Finisher:2 rounds wall […]
A. Skill (00:10-00:40) work on your HS Skills invest 15 min in HS Mobility Corework , e..g in a EMOM fashioninvest 15 min in HS progression work B. Conditioning (00:45 – 00:53)AMRAP 8 min 2 Dumbbell Thrusters2 Strict Pull-Ups / Ring rows4 Dumbbell Thrusters4 Strict Pull-Ups6 Dumbbell Thrusters6 Strict Pull-Ups8 Dumbbell Thrusters8 Strict Pull-Ups10 Dumbbell […]
A. Strength (00:15-00:35) Deadlift + Power Clean + Squat Clean ComplexEvery 90 Seconds10 x 2 + 1 + 1 @75% of Monday B. Conditioning (00:35-00:55) AMRAP 18 min of 30meter Front Rack + OH Carry ( 1 KB Overhead + 1 in Front Rack/Same size weights 30 meter box/sled push C. Cooldown 5 min easy […]
A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps 30 meter Bottom’s Up Kettlebell Carry – 15-meter each arm one arm KB Swing Transitions x 20 reps weighted Plank Hold x 60 seconds B. Conditioning (00:45-00:53) AMRAP 8 minutes of:10 Stationary Dips10 Push-Ups20 Kettlebell Swings
A. Skill (00:15-00:30) CF Gymnastics Open SkillsEMOM 10 min:40sec of Skill Practice*Different skill than last week B. Conditioning (00:30-00:55) Every 5 minutes x 5sets Row 400 Meters15 aKBS (24, 16)30 Double Unders Intent: all worksets should be unbroken, do not rest between KBS and DU. 80 % of allouteffort
A. Strength (00:15-00:30) Push Press (with slow eccentric way down) 6 sets of 2 reps with 85% of 1 RM / heavier than last week when finished work 5 min on your HSPU B. Conditioning (00:35 – 00:55) 5 rounds for time18/15 Calories Bike15 T2B9 HSPU intent: you should feel your lungs and the burn, […]
A. Prep for WOD B. Conditioning Every 8 minutes, for 40 minutes (5 sets) for times: Row 500 Meters 10 Burpees 10 Jumping Lunges Run 400 Meters Modify the workout appropriately such that you get at least 90 seconds to 2 minutes of rest between sets. The intent is smooth pacing and four sets that […]
A. Strength (00:15-00:35) 3sets of:Back Squat x 6-8 reps Medicine Ball Hamsting Curls x 15-20 reps Hollow Body Roll to Superman x 6 rolls each wayRest 60 seconds B. Conditioning (00:35-00:47)AMRAP 12 minutes of:25/15 Calories of Assault Bike20 V-Ups15 Wall Ball Shots C. Core 3×20 per side Pallof Presses
A. Strength (00:15-00:40) work up to a heavy complex of 3 Deadlifts2 Power Cleans1 Squat Clean *All done without removing hands from the bar*Build to a max over the course of 6-8 sets Rest 2:00 between sets B. Conditioning (00:40-00:50) Elvis 30 Squat Cleans (82,5/55) C. Accessory 3×20 per side Pallof Presses and foam roll […]
A. Strength (00:15-00:35) 3 sets of: Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps Rest 45 seconds B. Conditioning (00:35-00:50) In teams of 3, with only one member working at each station at any one time, AMRAP 15 minutes of: Station 1 – […]
A. Strength Sumo Deadlift against a band: 12 x 1 @85% B. Conditioning AMRAP 20 of: 30 meter one sided farmer carry (3 längen)30 meter box pushes / sled pushes (3 längen) C. Accessory 100 Frogpumps with a KB / DB
A. Prep for WOD B. Conditioning (00:15-60:00)In teams of 2, alternating each movement, complete 10 rounds for time of:400 Meter Run/Row40 Air Squats10 Burpee Box Step-Overs (20″/18″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…)
A. Skill (00:15-00:30) define with your coach your individual EMOM with 2 seperate movements, in a EVEN / ODD session 10 min EMOM CF Open Skillwork ODD: aaaEVEN: bbb B. Conditioning (00:30-00:55) For time:50 Calorie Row50 Medball Cleans (20, 14)50 Box Jumps w. step down (24, 20)50 Ground to Overhead with a plate (20, 10)50 Walking OH […]
A. Strength 5 sets of:Dumbbell Z-Press x 8-10 reps Rest 60 secondsStationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps)Rest 60 seconds B. ConditioningAMRAP 10 min 15/10 Calories of Assault Bike30 Kettlebell Swings
A. Strength (00:15-00:35) Push Press with slow eccentric decent : 6 x 3 @80% of last Friday B. Conditioning (00:35-00:55) EMOM 20:Minute 1: 15 DB/KB Push Press (24/16)Minute 2: 30 Double UndersMinute 3: 15 Bent-over Double DB Rows (24, 16)Minute 4: 15 Burpees round should take approx. 30-50 sec C. Accessory 3sets of 10 neutral 10 Hammer Curls
A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Front Squat x 10 reps (slow decent) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg B. ConditioningFor time:30 Wall Ball Shots30 Walking Lunges with KB/DB Farmer’s Carry20 Wall Ball Shots20 […]