A. Prep for WOD animal movement prep for 8 min then go through the movements B. Conditioning With a partner: 8 Minutes of Burpee Box Jump/ stepoverrest 2 min between 8 Minutes of Bike or Ski Erg for max calories rest 2 min between 8 Minutes of Max Distance Run together rest 2 min between […]
A) Warmup (09:30 bis 09:45)2 Rounds:30 Second Gymnastic Plank30 Second Scapular Circles from Push-Up Position30 Second Tempo Pushups30 Second Supinated-Grip Hang from Pull-Up Bar 3 rounds:6 Deck Squats6 Single Leg Hip Thrusts (each leg)6 Kettlebell Single OH Lunges (each side)6 Alternating Cossack Squats (total)finishing every round with 10 pushups B) Ring Pushup / Dip Conditioning […]
A. Prep for WOD 2 Rounds:30 Second Side Plank (left)30 Second Scapular Circles from Push-Up Position30 Second Side Plank (right)30 Second Supinated-Grip Hang from Pull-Up Bar 3 rounds:6 Deck Squats6 Kettlebell Windmills (each side)6 Single Leg Hip Thrusts (each leg)6 Alternating Cossack Squats (total)finishing every round with 20 hollow rocks B. Conditioning AMRAP 8 min […]
A. Strength (00:20- 00:60) 1, Back Squat Submaximal Work: 1 x 4 @60%1 x 4 @70%1 x 3 @80%1 x 3 @85%2 x 3 @90% (3min rest between 90%ers) 2, Deadlift Warm-up: 3 x 3, adding weight. Rest 60s. B. Conditioning 30 Calorie Bike30 Deadlifts (102,5, 70)30 Lateral Burpees. C. Accessory Double Leg Banded Hamstring […]
A. Strength (00:15-00:35) 4 sets of:Russian Step-Ups x 10 reps each leg Supine Ring Rows x 10-12 reps Push-Ups x 12-15 reps B. ConditioningAMRAP 12 min12 Dumbbell Thrusters12 Burpees C. Acessory Banded Back Cxomple: 50 Banded Pulldowns 50 Banded Facepull-aparts 50 Banded Pull-aparts (supinated grip) *Goal to do all 150 reps with minimal rest
A. Strength3 sets of Romanian Deadlift x 6-8 reps Turkish Get-Ups x 2 reps each arm Jump Rope Practice x 60 seconds . B. Conditioning For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press Row 30 Calories C. Acessory Banded OH Triceps Extensions: 4 x 15
0. rec Warmup 3 Minutes of:Minute 1: Single UndersMinute 2: Double Unders or AttemptsMinute 3: Triple Under Attempts Then,Grab a barbell and 1 KB and complete:15 Bent-over Barbell Rows10 KB Windmills each side15 Push Press w. empty bar10 KB 1-Arm Rows each15 Hang Power Cleans w. empty bar10 KB Windmills each sideThen,Review the Push Press […]
A. Prep for WOD Every 2 minutes, for 6 minutes (3 sets): Dumbbell Walking Lunge x 20 steps Go heavy the final steps should not be performed without struggle. B. Conditioning AMRAP 5 minutes of: 20 Mountain Climbers 10 Air Squats Rest 60 seconds, and then… AMRAP 5 minutes of: 5 Dumbbell Man-Makers 10 Jumping […]
A. Strength3sets of Supinated-Grip Barbell Rows x 8-10 reps Nose-to-Wall Handstand Hold x 45-60 Strict Toes to Bar (or hanging leg raises) x 6-8 reps @ 2110 Side Planks x 30 seconds each side B.3 rounds for time of:40 Calories of Rowing30 Kettlebell Swings10 Strict Pull-Ups C. Accessory Double Leg Banded Hamstring Curls x 100 […]
A. Prep for WOD (00:05- 00:20) 5 min of Dynamic Warmup then 1 min Row 1 min Bike grab a barbell 10 min of warmup buildup (adding wheigt each round) 5 Powercleans4 Frontsquats3 S20H B. Conditioning (0:20-00:55) With a partner: 8 Minutes of Rowing for max distance 8 Minutes of Bike or Ski Erg for […]
A. Strength (00:15-00:35) Close Grip Floor Press: 3 warmup sets4 sets x 6 reps @60% of Last Friday. Rest 90s.*Between work sets complete 10 DB Hammer Curls B. Conditioning 20 Minutes on the clock:Buy in: 400 Meter Single Arm Overhead KB Carry (alternate sides evenly) (24, 16)Remaining time Max Rounds of:4 HSPU (rxd: strict)8 C2B […]
A. Skill Work on Scales, L-sits, Inversion (handstands), Planks, and Stretching (SLIPS) (https://www.youtube.com/watch?v=XcCOZ5tlBTg) B. Conditioning (00:30-00:55) For time:800 Meter Run (6 rounds) 40 Alternating Single-Arm Dumbbell Snatches20 Stationary Dips800 Meter Run (6 rounds) 40 Alternating Single-Arm Dumbbell Snatches20 Stationary Dips800 Meter Run (6 rounds) C. . Accessory Single Leg Glute Bridge x 150 reps (total) […]
A. Strength (00:15-00:40)Make sure that you sit back (not just touching) on the box, but not TOO Far. Bitte 1RM auf Board aufschreiben und ins BB Forum posten Front Box Squat: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.– 30 to 40 cm Box ( work on 3x 20kg plates) – Beginner build to a challenging […]
A. Warmup: bis 09:50 Uhr2 Rounds:30 Second Side Plank (left)30 Second Scapular Circles from Push-Up Position30 Second Side Plank (right)30 Second Supinated-Grip Hang from Pull-Up Bar 3 rounds:6 Deck Squats6 Kettlebell Windmills (each side)6 Single Leg Hip Thrusts (each leg)6 Alternating Cossack Squats (total)finishing every round with 20 hollow rocks B. Weightlifting: bis 10:10 UhrEvery […]
„A. Prep for WOD a, Warm-Up.2 sets each of:(30 seconds work followed by 15 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs b, Prep for movements B. Conditioning AMRAP 30 with a partner: Buy in: […]
A. Prep for WOD B. Conditioning 3 rounds for time of: Partner A Rows 500 Meters… While Partner B performs a 30 meter Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row immediately followed by… Partner B Rows 500 […]
0. rec Warmup 3 rounds of: 8 Bent-over Barbell Rows (pronated grip) 8 SDHP 8 Push Press 8 Bent-over Rows (supinated grip) 8 Barbell Curls then 3 rounds of:15 Banded Pull-aparts 15 Banded Triceps Pushdowns Then, Review Floor Press A. Strength (00:15 – 00:35) 1) Floor Press: 5-4-3-2-1+. Rest 2:00 – Build to a 1RM. […]
A. Strength3sets Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning 5 rounds for max calories/reps of: 30 seconds of Rowing Rest 30 […]
A. Strength (00:20- 00:35)Today you will be doing some sub-max back squat work which will in turn help to bring up your strength endurance. Back Squat Submaximal Work: 1 x 5 @50%1 x 4 @60%1 x 3 @70%1 x 3 @80%3 x 3 @85% Rest 90s-2:00.*Rest 2:00 between sets at 85%. B. ConditioningToday’s conditioning piece […]
A. Strength 3 sets Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps Station 2 – Dumbbell Z-Press x 6-8 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning 24-18-12 BurpeesAlternating Single-Arm Dumbbell Snatches C. Accessory Core […]