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 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. – Beginner: Perform […]
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- 00:60) 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. Conditioning 5 Rounds of: Sledpush x 50 meter– heavy to Single Arm Farmer Carry x 25meter each. Rest 60s.– heavy to30 Double Russian […]
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 […]
A. Prep for WOD (00:05- 00:20) Run 400 MetersThen,7 Minutes of:20 Du/40 singles10 Alternating Dumbbell snatch200-meter row10 Step up each side or Box jump step down*Add weight to snatch each round B. Conditioning (0:20-00:50) EMOM 25:Minute 1: 40s Box Jumps w. step down (24, 20)Minute 2: 40s Calorie Row, Bike, or Ski ErgMinute 3: 40s […]
A. Strength (00:15-00:35) 3 setsBack Squat x 6-8 reps (slow decent explosive getup) Hanging Medicine Ball Hamsting Curls x 15-20 reps Hollow Body Roll to Superman x 6 rolls each way B. Conditioning (00:35-00:50)AMRAP 12 minutes 25/15 Calories of Assault Bike 20 V-Ups 15 Wall Ball Shots C. Acessory Finisher – AFAP: 40-30-20-10 Banded Hammer […]
A. Strength (00:15-00:55) 1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s. – Adv: Build to 75% and then perform 6 x 2 across all sets. 2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s. C. AcessoryFinisher […]
A. Strength 3 sets of Station 1 – Dumbbell Shoulder Press x 8-10 reps Station 2 – Strict Pull-Ups x 6-8 reps Station 3 – Farmer’s Carry x 100 Meters B. Conditioning 3 rounds for time of:400 Meter Run30 Russian Kettlebell Swings10 Burpees C. . Accessory Recorvery Resistance Runs with a partner 200 meter each
A. Strength (00:15-00:40)@Coach: bitte 1 RM auf Blackboard aufschreiben und im BB Forum am Abend posten. 1) Back Squat: 5-4-3-2-1+. Rest 2:00– Rx: Build to a 1RM– L3: Build to a „heavy 1“– L2: Sets of 3-5 adding weight form permits 2) Warm-up for conditioning building in weight B. Conditioning (00:40-00:55)You should shoot for at […]
A. Strength (00:15 – 00:25) Min #1 – 7 Hang Squat Cleans + 1 Push PressMin #2 – 6 Hang Squat Cleans + 2 Push Press Min #3 – 5 Hang Squat Cleans + 3 Push Press Min #4 – 4 Hang Squat Cleans + 4 Push Press Min #5 – 3 Hang Squat Cleans […]
Warmup: 2 min Row/Ski2 Längen Death March (with two DBs)6 Single Arm Barbell Press & Squat per Side20 Hollow RocksA) Bodyweight Strength: 00:15-00:45 I) HSPU Strength: 3-4 sets in drop set format:– max reps. strict HSPUs (first 2 sets: 1-2 abmats; 2-4: 0-1 abmats), directly into– max reps Standing Pike HSPU– max reps Battle Rammers […]
A. Warmup B. Conditioning Every 2 mins for 12 rds7 Thruster (30/20)7 pull ups 7 burpess Scale as needed Group B Every 2 mins for 4 rds1. 20/15 cal row +15 air squats 2. 15/12 cal ski erg + 10 burpees3. 12/9 cal bike + 8/8 single arm kb (20/12) swings (chest height) 5 minutes rest before the […]
A. Prep for WOD Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Strict Press10 Push-ups on DBs 10 DB Push Press and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps Extensions B. Conditioning In teams […]
0. Warmup Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Hang Power Cleans 10 Push-ups on DBs 10 DB Man Makers and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps […]
A. Strength3 setsStation 1 – Romanian Deadlift x 8-10 reps Station 2 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning Complete rounds of 10, 9, 8, 7, […]
A. Strength (00:15- 00:40) 1) Wide Stance Box Squat: 3 warmup sets 5 x 4 @75% of last Monday’s 3RM or 70% of 1RM Back Squat, every 90s. 2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s. 3) Warm-up Metcon Movements B. Conditioning (00:40-00:55) For time:50 Deadlifts (102,5, 70)100 Air Squats50 Straight Leg Raises100 […]
A. Prep for WOD B. Conditioning (00:10-00:50) Every 10 minutes, for 40 minutes (4 sets) for times:400 Meter Run20 Walking Lunges with Farmer’s Carry (heavy)10 Strict Pull-Ups400 Meter RunC. Accessory Core Tabata
A. Prep for WOD (00:05- 00:20) 10 Minutes of:50m Sled push then right/left5 Bent-over row5 Push Press20meter OH carry B. Conditioning (0:20-00:50) Note: Today we have a good mix that is going to train your grip, midline, and posterior chain with a bit of an emphasis on overhead strength and stability. No need to be […]
A. Strength (00:15-00:35) Station 1 – Snatch-Grip Romanian Deadlift x 8 repsStation 2 – Barbell Rollouts x 10 reps Station 3 – KB Weighted Glute Bridges x 30 reps B. Conditioning (00:35-00:50) For time:1000 Meter Row400 Meter Run40 Alternating Dumbbell Snatches C. AcessoryKB Curls: 4 x 10. Rest 60s.