A. Strength3 sets of:Barbell Glute Bridges x 8 reps (go heavy on these!) Dumbbell Death March x 20 reps strict Chinups Ups x Max Reps (if you dont have a strict yet, complete isometric chinup hold, with 1 negative )Rest 3 minutes B. ConditioningAMRAP 12 min30 Russian Kettlebell Swings20 Goblet Squats 1 round run
A. Strength (00:15-00:40) 1) Barbell Glute Bridges: 3 warmup sets then 4 x 6-8 Rest 90sec inbetween– Choose one weight and use for all sets. 2) Touch n Go Deadlift: Build to Metcon weight in 3-4 sets B. Conditioning (00:40-00:52) In 12min 50 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (125, 80)Remaining […]
A. Prep for WOD B. Conditioninggo down into the „Hof“ with your buddy and do it! With a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans […]
A. Warmup (00:05 – 00:15) 3 rounds of :30 calories / Row/Ski/Bike12 Burpees 21 Box Jumps B. Conditioning in teams of 3 ( 00:15 – 00: 45) A: 150 DB Burpee Box Step-OversB: 2 Wallclimbs to HS hold for 50 secC: 15/10 Assault Bike change every minute C. Core 1. 100 Hollow rocks2. 90 Tuck crunch3. 80 DB Russian […]
A. Strength (00:15 – 00:35) Bench Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: Bench Press: 5 x 5, adding weight if form permits. B. Conditioning (00:40-00:55) EMOM 20: Minute 1: 20 Hollow Rocks Minute 2: 14 Ring Rows Minute 3: 12 Box Jumps w. step […]
A. Strength3 sets of :Station 1 – Left Leg Bulgarian Split Squat x 8-10 reps Station 2 – Right Leg Bulgarian Split Squat x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps Station 4 – Reverse Snow Angels x 15 reps B.AMRAP 5 minutes of:12 Dumbbell Thrusters6 Strict Pull-Ups 2 […]
A. Strength3sets Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning For time:1000 Meter Row60 Russian Kettlebell Swings30 Burpees C. Accessory KB Squat + Lowering: 3 x 6-8 (in bottom of squat curl)
A. Strength (00:15 – 00:40): Final week of Back Squat rep work. This week we’ll conclude with some heavier sets, but your goal is still to have perfect mechanics. 1) Back Squat: 3@50%, 3@60%, 3@70%, 3@80%, 3@85%, 1@90%. Rest 2:00 The goal today is to build over the course of 6 sets to 90% for […]
A. Strength (00:15- 00:35) EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat or Goblet Squat x 8 reps (slow decent exp getup)Station 2 – Kettlebell Windmill (Left) x 6 reps Station 3 – Kettlebell Windmill (Right) x 6 repsStation 4 – Side Plank (Left) x 45 secondsStation 5 – Side […]
A. Skillwork (00:15 – 00:35) corework for handstand / tabata mode B. Conditioning (0:35-00:55) EMOM 20 min EVEN: 1-3 nose to wall strict HSPU + hold HS for 30 sec ODD: 4-8 pistol squats (progressions) Note: This work should NOT be too hard or demanding. It should be fun and you should walk away feeling […]
A. Strength (00:15-00:40) A.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 1 min B. Conditioning 5 rounds for time of:12 Stationary Dips12 Dumbbell Push Presses12 Burpees C. Acessory (00:45-00:60) teams of 2: A: 400 meter sandbag walk B: 30 Trizeps […]
A. Metcon Prep (00:15-00:35) 2 Rounds of:200 Meter Run10 KBS6 Pull-upsRest 60-90s B. Conditioning (00:25-00:45) ”Helen”3 Rounds400 Meter Run (3rounds) 21 a KBS (24, 16)12 Pull-ups C. Accessory (00:45-00:60) teams of 2:A: 400 meter sandbag walkB: 30 Trizeps Pushdowns + 30 Latpulldowns + AMRAP Pushups until partner A is back
A. Strength 3 setsStation 1 – Banded Leg Curls x 20 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps B. ConditioningAMRAP 1515/10 Calories of Assault Bike15 Alternating Single-Arm Dumbbell Snatches30 Alternating Reverse […]
A. Strength (00:15-00:40): Build to a 1RM Front Squat over the course of 8-10 sets. 1) Front Squat: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM (1+ = 3-4 singles above 90%) – Beginner: 5 x 5, adding weight if form permits 2) DB Power Clean + DB Thrusters: 3 x 2 + 2 warming up […]
Warmup: 10 min AMRAP: 400 m Row / 25 cal AB 10 Kang Squats 40 Sec Low Hover Lunge 10 Glute Bridges (adv. Single Leg) optional: Leg(s) on Medball A) Strength: (15:00-50:00 – 35 min)Three sets of:Front squat x 5 reps @ 2210Rest as needed Followed by… Two sets of:1+1/4 Front Squat x 5 repsRest […]
Warmup: 10 min, amrap:1x Stiegenhaus10 WB 10 Pushups10 BP Kettlebell/DB Complex: 1 clean + 1 push press + 1 Thruster + 1 renegade row LEFT2 clean + 2 push press + 2 Thruster + 2 renegade row LEFT …until 5, then switch to RIGHT side. if KB touches the floor: 3 Wallclimbs ”Fight Gone Bad”3 Rounds of:60s […]
A. Prep for WOD 400 m row / 25 cal AB / 2 sm rd run10 WB Shots10 Kang Squats10 Hollow Rocks B. ConditioningIn teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing 12 Kettlebell Swings 12 Goblet […]
A. Prep for WOD B. Conditioning (00:20 – 00:50) Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400 Meter RowStation 2 – 30 Wall Ball ShotsStation 3 – 400 Meter RunStation 4 – 15 Strict Pull-UpsStation 5 – 15 Burpee Box Jump or Step-Overs C. Acessory Rollback Triceps Extensions: 4 x 12
A. Strength (00:15 – 00:35) The purpose of today’s strength work is twofold: improve HSPU skill and capacity. You should work within your ability and not hit failure today. Handstand Push-ups– L5: (Accumulate 20-30 Strict Reps)– L4: (Accumulate 5 Strict + 20 Kipping)– L3: (Accumulate 20-30 Kipping)– L2: (Accumulate 20 to 1-2 Abmats)– L1: (Accumulate […]