A. Skill (00:15- 00:40) 15 Minutes of:1 Olympic Lifting Skill– Snatch or Clean + Jerk Variation– Focus on technique performing sets 2-3 reps.– Do not exceed 60% of 1RM– Hint: we are performing a max squat clean on next Monday B. Conditioning (0:35-00:50) The metcon for today is pretty straight forward, put your head down […]
A. Strength (00:15-00:40)3 sets of Station 1 – Death March x 20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:40-00:55) 5 rounds for time of: 200 Meter Run 20 Jumping Lunges 20 Air Squats C. Acessory 100 Frogpumps […]
A. Strength (00:15-00:35) Today we have week 1 of a dynamic OH Press cycle, as well as chest supported DB rows. 1) Shoulder Press 3 wrampup sets then 6 x 3 reps2) Chest Supported DB Rows: 1 wramup sets then 4 x 10. Rest 60s.(set up bench at 45 degrees) B. Conditioning (00:35-00:55) AMRAP 12:1 […]
A. Strength (00:15 – 00:40) 3 sets of: Station 1 – Dumbbell Bench Press x 12-15 reps Station 2 – Iso Kettlebell Row x 8 reps each side (pull right, hold right KB at chest, then pull left KB, when touching chest release right KB and hold left) Station 3 – Stationary Dips x 10-15 […]
A. Strength (00:15-00:35) Back Squat: 5RM. Rest 2:00 – Beginner: Moderate set of 5 with perfect technique. B. Conditioning (00:35-00:55) 5 Rounds of: 40 meter Sled push (moderate weight). Rest 60sec Then 4 Rounds of: 30 Air Squats 15 Heavy Russian Swings (32, 24) (heavy & unbroken!) Rest 60s Then, 3 Rounds of 30s on/30s […]
A. Prep for WOD run for 2 rounds with a medball squeezed between forearms then prep a KB & Abmat 1-Arm Russian KB Swing – R 1-Arm Russian KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – L Lateral Burpee over the KB KB Clean […]
Warmup: (15 min) 3rds:300 m row2 Längen bear crawl / durck walk / gorilla walk20 banded good mornings20 banded side walks Strength: Backsquat (20 min)1) In 10 minutes establish a 7-RM Back Squat @Tempo 3211 Rest 2 minutes then. . . 2) 3 sets of: Every 3 minutes, for 9 minutes Back Squat x 7 […]
A. Strength3 sets of:Back Squat x 6-8 reps @ 32X1 DB Cuban Rotations @wall x 15 reps Wall Snow Angels x 15 reps Hollow Body Roll to Superman x 6 rolls each way B. ConditioningAgainst a 4-minute running clock, perform a total of 3 sets of:Row 500/400 MetersMax Reps of Wall Ball ShotsRest 1 minutes […]
A. Strength (00:15 – 00:40) 1) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM (1+ = 3-4 singles above 90%)– Beginner: Shoulder Press: 5 x 5, adding weight if form permits.2) Metcon Prep: Warm-up S20H/T2B– Quickly review points of performance for S2OH variations B. Conditioning (00:40-00:55) AMRAP 12:10 T2B10 S20H (60, 42,5)200 Meter Run […]
A. Strength Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – L-Sit or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning 2 rounds for time of:20/15 Calories of Assault Bike (or 25/20 Calories of Rowing)800 […]
0. Prep for StrengthNote: We have a ”barbell heavy” day today. Not necessarily heavy in the traditional load sense but heavy regarding the volume that the barbell will be in your hands for. 3 Hang muscle snatch 3 Hang power snatch 3 Slow OHS *Break; put bar down 3 + 3 Power snatch from mid-shin […]
A. Strength (00:15- 00:35) 4 sets:Station 1 – Banded Leg Curls x 30 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps B.Conditioning 5 rounds for time of:18 Kettlebell Swings12 Alternating Reverse Lunges with Kettlebell Goblet Hold9/6 Calories of Assault Bike C. Accessory […]
A. Prep for WOD (00:05- 00:20)Buy in 40cal row/ski/bike Then, with a light KB, perform the following for: 20 on/:10 of: Tabata 1-Arm Russian KB Swing – R 1-Arm Russian KB Swing – L KB Push Press – R KB Push Press – L Single Arm KB Row – R Single Arm KB Row – […]
A. Strength (00:15-00:40) 3 sets of:Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. Conditioning (00:40-00:55)3 rounds for time of:500 Meter Row20 Dumbbell Push Presses20 V-Ups C. Acessory (00:45-00:60) 3 Rounds, […]
A. Metcon Prep (00:10-00:25) 2 rounds of:-10 Single Arm Lat Pulldowns*3 count lat contraction on each rep-10 push-ups or Box Push-ups-20 single arm banded Triceps Extensions per side-20 Banded Pull-aparts Part 3 (8 mins)3 rounds of:3 Pull up variation6 Dip variations9 Barbell Rows*building to workout weight B. Strength/Conditioning (00:25-00:46) Note: this should be considered as […]