A. Strength (00:15 – 00:35) Paused Front Squat with a 2 sec pause in the bottomwork up to a 1 RM in 8-10 sets inbetween sets perform / prep for ConditioningPower Cleans: 3 sets x 1-2 Pull-ups: 3sets x 4-6 B. Conditioning For time with a 14min cap 15 Power Cleans (60, 42,5)21 C2B Pull-ups12 […]
A. Prep for WODB. ConditioningIn teams of 2, with only one person working at a time, complete:100 Russian Kettlebell Swings400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike50 Strict Pull-Ups400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike100 American Kettlebell Swings
A. Warmup 10min AMRAP 200 m row 10 Sandbag Thruster10 Ring rows B. S&C group 1: (12min) 3 sets of Reverse Sled Drags (max 45 sec, rest as necessary) then group 2: (12min) 7-6-5-4-3-2-1Yates RowDips then group 3: (12min) 2sets DB Shoulderpresses (25-30reps) + Ropepull (40m)+alt. Frontraises + Hammercurls then group 4: (12min) 2 sets […]
A. Coressession Tabata Core 4 x 4 min 16 min B. Conditioning AMRAP in 20 minutes of:8 Hanging Knee Raises10 Dumbbell Hang Clean & Jerks14/12 Calorie Row
A. Strength (00:15-00:35) Close Grip Floor Press work up to a 3RMRest 90 sec between sets build up in 7-8 setsBeginner: 5 x 5, adding weight if form permits B. Conditioning (00:35-01:00) Not for time but quality:Buy in30 meters of Handstand Walk or 90sec of total Handstand Hold Then,30-20-10:DB Rollback Tricep Extensions on Floor (45pds, 25pds) […]
A. Strength (00:10-00:30) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Dumbbell Bench Press x 12-15 repsStation 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:30-00:50)2 sets for max reps of:90 seconds of Assault Bike for CaloriesRest 30 […]
A. Strength (00:15 – 00:35) EMOM 10minSumo Deadlift against a band: 10 x 2 @80% of Last Monday then after EMOM 5min 4-5 Seated Dynamic Vertical Jumps per min B. Conditioning (00:35 – 00:55) in heats of 2 athletes ( judging and coaching eacht other) ”Karen” (10min timcapFor time:150 Wall balls (9/6) C. Core Coaches choice
A. Strength (00:15-00:40) 4 sets of:Split-Stance Romanian Deadlift x 8 reps each leg (slow decent) Goblet Squat x 8 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Rest 45 seconds B. Conditioning (00:42-00:54) AMRAP 12 min12 Dumbbell Power Cleans12 Alternating Reverse Lunges with Dumbbells12 Burpees C. Acessory work (00:54-00:58) Tabata (8 […]
A. Prep for WOD (00:10 – 00:20) work on Hang Power Cleans and Doubleunders B. Conditioning (00:20 – 00:50) Partner WOD AMRAP 26min :30 Hang Power Cleans (60, 42,5)60 Cal Row / 50 cal Bike/Ski120 Double UndersIGYUGO one person works other rests C. Acessory work (00:50-01:00) Tabata (8 x 20s work/10s rest)Right / Left Heavy […]
A. Skill (00:10 – 00:20) prep for WOD work on your T2bfor active hanging shoulders B. Conditioning (00:20 – 01:00) Every 10 minutes, for 40 minutes (4 sets) for times:Row 1000 Meters6 Strict Toes to Bar9 Strict Pull-Ups12 Strict Handstand Push-Ups or L-Seated DB Presses
A. Strength (00:15-00:35) Tempo Push Press for Bodyweight athletes you may be perform the same programming with Strict HSPU with a slow eccentric phase EMOM for 6 min 6 x 3reps @75% of last Friday (with a very slow eccentric phase, very slow decent) B. Conditioning (00:35 – 00:55) 8 rounds for time ( Timecap […]
A. Strength (00:15-00:35)3 sets of:Back Squat x 8 reps Supinated-Grip Bent-Over Barbell Row x 8 reps Straight Body Ceiling Reaching Crunches x 20-30 reps ( https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be) Reverse Snow Angels @wall x 15 reps Rest 45 seconds B. Conditioning (00:35-00:55)For time:Row 400 Meters40 Russian Kettlebell Swings40 Single-Arm Kettlebell or Dumbbell Thrusters40 Russian Kettlebell SwingsRun 400 Meters […]
A. Strength (from 00:15-00:40min) Backsquat work up to a 5 RM in 3 sets in 4 sets perform 5 reps @85% of 1 RM inbetween sets warmup for part B. deadlift B. Conditioning (from 00:40-00:50) EMOM 10min:ODD Minutes: 10 Deadlifts (105, 70)EVEN Minutes: 10 Bar Facing Burpees C. Core/Glute (00:50-00:60) 100 Frogpumps with KB
A. Strength4 sets of:Snatch-Grip Romanian Deadlift x 6 reps Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)Rest 60 seconds B. ConditioningFor max reps/calories:2 Minutes of Assault Bike (for […]
A. Strength (20min) Push Press Build to a 3RM – 5-6 sets to build to a 3RM. – Reset on each rep *Between sets perform Banded Facepull-apart x 15. The goal is to accumulate roughly 75-100 reps of banded facepull-aparts between sets. B. Conditioning AMRAP 15: 3 Wall Climbs 4 odd grip towel pullups (bring your own towel) […]
A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Medicine Ball Hamstring Curls x 15-20 reps Strict C2B x 6-8 reps B. Conditioning For time:40 Wall Ball Shots20 Box Jump-Up and Step Downs30 Wall Ball Shots15 Box Jump-Up and Step Downs20 Wall Ball Shots10 Box Jump-Up and Step Downs
A. Strength (30min) Sumo Deadlift against a band: 8 x 3 @75% of Monday every 60-90s intent: reset each rep, go for speed and perfect movement pattern B. Conditioning For time:21-15-9Thrusters (42,5, 30)Burpee Box Jumps (24, 20) Intent: thrusters should be light and 21 reps should be unbroken, timecap 8 min C. Core Sideplank with […]
A. Strength5 sets of:Strict Shoulder Press x 6-8 reps Rest 45 secondsSide Plank Hold x 45 seconds each sideRest 45 seconds B. ConditioningEMOM for 15 minutes (5 sets):Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB PressesMinute 2 – 10 Pushup BurpeesMinute 3 – 21 V-Ups athletes should be finished @50seconds to have 10sec […]
A. Prep for WOD (10 min) Double Tabata (8 x 20s work/10s rest) (use tabata as breating work) 1a) KB March (alternate sides) (Kb in FR, knees ahap, hips tucked in) 1b) Russian KBS (go heavy) B. Conditioning (35 min) EMOM 30:Minute 1: 40sec of Assault Bike max cals (90% of your anaerobic threshold aka. get as […]
A. Strength Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Tempo Push-Ups x 12-20 reps @ 1111Station 3 – Supinated-Grip Pull-Ups x 6-8 reps (add weight to the pull-ups if you can do so and still hold the tempo and rep range) B. Conditioning […]