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 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 then 500 meter Row/Ski buyout […]
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: […]
Note: Today we are performing a superset of submax push-ups and submax strict pull-ups. Submax = 1-2 reps less than failure. These should be hard sets. Rest a full 2:00 after both movements. There should be no breakdown in form. A. Strength (00:15-00:35) 1a) Push-ups: 3 x submax. No rest. Scaling: – Box Push-ups ( […]
A. Strength 4 sets of Bench Press x 6-8 reps Barbell / Ab weel rollouts x 10 reps B. Conditioning3 rounds of 3 sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs […]
Note: Today we have several variations to train the posterior as well as the anterior chain. This is a more strength-focused day that will likely challenge your more than a strength/metcon day. A. Strength (00:15-00:50) 1) Ultra Wide Stance Box Squat: 3 warmup sets 6 x 4. Rest 2:00– use a moderate load for all […]
A. Prep for Wod (00:03-00:15) With your partner:Run 4 rounds with a medballThen,30 Partner Wall balls30 KB SDHP (15 each)30 Ground to Overhead with a plate (15 each)30 meter Front Rack Carry (15meter eeach)Then,4 rounds run with medball*Pass the medball off during the run however people like B. Conditioning (00:20 – 00:55) teams of 2 with 5 […]
Warmup: (00:00 – 00:15): 3ds:Stiegenhaus5 Cossack Squats (per side)10 Bottoms up KB Presses (per side)20 WB Shots Kettlebell Complex: (00:15 – 00:35)1 clean + 1 push press + 1 squat + 1 renegade row LEFT2 clean + 2 push presses + 2 squat + 2 renegade row LEFT. …until 5, then switch to RIGHT side. […]
A. Strength (00:15-00:40) 3 sets of Station 1 – Posted Single-Leg Deadlifts x 8-10 reps (Left Leg) Station 2 – Posted Single-Leg Deadlifts x 8-10 reps (Right Leg) Station 3 – Barbell Glute Bridges x 6-8 reps Station 4 – Reverse Snow Angels @ the wall x 20 reps (slow and controlled) B. Conditioning (00:40-00:52)AMRAP […]
A. Conditioning (00:15-00:40) For time:9-8-7-6-5-4-3-2-1Hang Power Cleans (60, 42,5)Strict Chin-ups*200 Meter Run after each set (1 round in the Hof) Note: today’s metcon is meant to challenge your grip, barbell and pull-up cycling ability – the 200-meter run between rounds is meant to provide built-in recovery – to clear lactate during the running sets. B. […]
A. Strength 3 sets of Station 1 – Snatch-Grip Romanian Deadlift x 6-8 repsStation 2 – Alternating Cossack Squats x 12 reps Station 3 – Chinup-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning Every 90 seconds, for 15 minutes […]
A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @60 -70% of Back Squat 1RM– 15” Parallel Box Note: This the final week of Wide Stance Box Squats. The purpose with these is to develop the posterior chain, develop force out of the hole and ingrain good movement patterns. […]
A. Strength (00:15-00:35) 3 sets Station 1 – Dumbbell Seesaw Press x 6-8 reps each arm Station 2 – Single Leg Hip Bridge x 6-8 reps each leg Station 3 – Hollow Body Roll to Superman x 8-10 rolls each way B. Conditioning (00:40-00:58)Against a 4-minute running clock, complete as many reps as possible of:12/8 […]
A. Prep for Conditioning (00:15 – 00:35) Note: Today we are performing 3 – 10 minute EMOMs all with different objectives – The first EMOM is geared at locking in a good handstand position as well as upper-back development (loading should be light for these iso dynamic rows), EMOM #2 is geared at fast sets […]
A. Strength4 sets of:Back Squat x 4-6 reps Single-Arm Dumbbell Row x 6-8 reps each 30 meter Bottom’s Up Kettlebell Carry – 15m each arm B. Conditioning3rounds for time of:5 Dumbbell Box Step-Overs10 Strict Pull-Ups20 Wall Ball Shots C. Acessory – Supinated Grip Pushdown (median head of triceps) x 90s Max Reps– Neutral Grip Pushdown […]
A. Strength (00:15-00:40) 1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 10 sets. Note: Build to a challenging, but technically proficient set. Ending on 80%-85% of 1RM push press today is a good goal. There should […]