A. GymnasticsEMOM for 15 minutes Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Wall Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds […]
A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Wallslam Rotations x 15/15 reps Weighted Plank Hold x 60 seconds B. Conditioning For time:Row/Ski 1500 Meters / 100 calories on AB immediately followed by…10 rounds of:6 Kettlebell Swings6 Goblet Squats C. Acessory 5 Minutes of Static Stretching
A. STRENGTH focusday (00:15 – 00:50) Today we are performing upper-body work with the close grip bench press (building in weight) and the ring pull-up (4 challenging sets.) We’ll then finish with assistance work for the biceps, triceps, and deltoids. 1) Close Grip Bench Press: 8-6-4-2. Rest 90s.– add weight each set building to a […]
A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]
A. Strength (00:15 – 00:50) 1) Front Box Squat: 3warmup sets 10 x 2 @75-85% of Front Squat, every 60s– Wider than normal Squat Stance 2) Standing High Box Jumps: 2 warmup sets 8 x 2, at a challenging height, every 60s 3) Warm-up Light Power Cleans & Bar Facing Burpees B. Conditioning (0:45-00:55)Metcon workout […]
A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 90 seconds, for 30 minutes (5 sets of each):Station 1 – 20 Walking Lunges with DB/KB Farmer’s CarryStation 2 – 15/10 Calories of Assault Bike or 250/200 Meters of RowingStation 3 – 15 BurpeesStation 4 – 200 Meter Run (1 round) C. Acessoryfor rest […]
A. Prep for WOD Alternating Tabata:1a) Single Unders1b) OH Plate Hold B. Conditioning (00:20 – 00:55)intent: consistent output across all AMRAPs; All work should be capable of being completed close to unbroken for the duration. you have 30 sec of rest before the next round, so keep the speed up all time. With a running […]
A. Strength (00:15-00:40) 5 sets of:Dumbbell Z-Press x 8-10 reps Stationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps) B. Conditioning (00:40-00:56) 4 rounds of AMRAP 3 minutes 5 Strict Pull-Ups10 Russian Kettlebell Swings15 Push-Ups rest 1 min between C. Accessory 100 Lat Pulldowns (in […]
A. Regeneration Day (00:03-00:15) 5 Minutes of easy foam rollingThen with a band,20 Walking Lunges20 Hollow Rocks20 Scorpions (total)20 X-Band Walks Left20 X-Band Walks Right20 Banded Goodmornings B. Conditioning (00:15-00:50) 3x 10 min Stations with 5 athletes per station a,10 min of: Sled Push & Sled pull for 60 meters each with 60 sec of […]
A. Strength3 sets of:Back Squat x 6-8 reps Medicine Ball Hamsting Curls x 15-20 reps Hollow Body Roll to Superman x 6 rolls each way B. ConditioningAMRAP 14 min 25/15 Calories of Assault Bike20 V-Ups15 Wall Ball Shots C. Acessory 90 sec Hammercurls then 15 sec 90 sec neutral grip Pushdowns then 90 sec supinated […]
A. Strength (00:03-00:15) Run 400 Meters as a group then, Review All Scaling Options with Coach, Coach tests athletes for 6 strict pullups if they want to go Rx. Then complete: 2 Rounds of: 3 Pull-ups or scaling option 6 Push-ups or Box Push-ups 9 Air Squats B. Conditioning ”Murph” you are only allowed to […]
Warm-Up:Thoracic Iso Spine ( pvc pass troughs/ thoracic rotations etc) Followed by… 3 Sets with one KB: Alternating Reverse Lunges x 10Push Press x 5/5Goblet Squat x 10Russian Kettlebell Swings x 10 A. StrengthEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps Station 2 […]
Odds Objects SaturdayOdd object training works on several levels, building functional strength and improving neurological connections, ultimately making you stronger and more efficient. Warmup: for 10 min:1x Stiegenhaus Run16 WB Shots16 Medball OH Lunges 16 Medball Jumps Squats16 Back Extensions 5 Stations, 10 min per station, 2:30 rest between each station: I) Sandbag Presses (15-20 […]
A. Strength (00:15-00:35)3 sets of Station 1 – Dynamic Bulgarian Split Squat x 15 reps each leg @ 10X0(no need to add load for most people, the goal is to jump the front foot off the ground every rep, so be as explosive as possible)Station 2 – Barbell Glute Bridge x 10-12 reps @ 21X1 […]
A. Strength Push Press + Push Jerk + Split Jerk: 8 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 8 sets.– Goal is to beat weight achieved on 14/05 by 5kg. B. Conditioning 3 Rounds of 30 seconds work/30 seconds rest with an empty barbell:1a) Barbell […]
A. Strength (00:15 – 00:50) 1) Front Box Squat: 10 x 2 @50-60% of Front Squat, every 60s.– Wider than normal Squat Stance– Parallel box (same used for back Box Squats) Note: We’ll start a new wave for the Front Box Squat this week based off of your 1RM Front Squat. All sets should be […]
A. Strength – 3-4 sets of: Station 1 – Deadlifts x 8 reps Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps B. Conditioning 2 rounds Run 400 Meters (2rounds in the hof)15 Goblet Squats then 3 rounds of 10 DB Thruster10 Deadlifts (80% […]
A. Prep for Wod Corework & Mobility B. Conditioning (00:20-00:50) Every 2 minutes, for 30 minutes (5 sets):Station 1 – 450/350 Calories of RowingStation 2 – 25 meter Walking Lunges with KB/DB Farmer’s Carry (heavy)Station 3 – 20/15 Calories of Assault Bike (or 300 Meter Run) C. Acessory for rest of time DB Hammer Curls […]
A. Prep for Wod (00:15 – 00:35) Rowing skill work B. Conditioning (00:30-00:55)EMOM 25:Minute 1: 40s Max Reps Hollow RocksMinute 2: 40s Max Calorie RowMinute 3: 40s Max Double UndersMinute 4: 40s Max Calories Bike or Ski ErgMinute 5: Rest*Score = totals reps + calories C. Accessoryfor rest of time DB Hammer Curls x submax […]
A. Strength3 sets Station 1 – Front or Goblet Squat x 4-6 reps Station 2 – 100-Meter Farmer’s Walk /6 rounds in the gym Station 3 – Front Leaning Rest on Rings x 60 seconds B. ConditioningAMRAP 12 min: 20 Kettlebell Swings20 Air Squats200 Meter Run (1round in the hof) C. Acessory 1-Arm DB Rows: […]