A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]
A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.4 C. Accessory
A. Prep for WODEvery 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]
A. Strength (00:20- 00:40) Power Snatch: 10 x 2, adding weight if form permits. Rest 90s.– Goal build to a heavy double – reset on each rep– Build to a technically proficient set of 2– The goal for proficient athletes is 85% of 1RM B. Conditioning (00:40- 00:55) AMRAP 15:5 Power Snatches (52,5, 35)10 T2B15 […]
A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.
0. Warmup A. Strength (00:10- 00:20) 1a) Slight Decline DB Bench Press: 2/4 x 10. Rest 30s.– 2 warm-up sets + 5 work sets with a challenging load– elevate the front of the bench on a 20kg plate – roughly 20cm off the floor1b) Inverted Rows: 4 x 15. Rest 30s.– 2 warm-up sets + […]
A. Strength (00:15-00:27) EMOM 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (00:35-00:60)5 sets for max reps, […]
A. Strength (00:10-00:25) 1a) Glute Bridges with Barbell : 3 x 15. No rest. 1b) Alternating DB Curls: 3 x 10 ea. No rest. B. Conditioning (00:25-00:50) 3 RFT w. a partner: 1k Row 800 Meter Run 100 Double Unders *One person works at a time – split as desired. 30:00 Cap C. AccessoryCorework by […]
A. Strength 3sets ofStation 1 – Back Squat x 10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:200 Meter Run (2rounds) 12 Dumbbell Thrusters12 Burpees C. . Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.
A. Strength (00:20-00:40) Front Squat: 3RM in 7 sets. Rest 2:00– Sets should look like 5@50%, 4@60%, 3@70%, 3@75%, 3@80%, 3@85%, 3@90%– Goal: 85-90% of current 1RM if known– Beginner: 5 x 5, adding weight if form permits B. Conditioning3x 6min AMRAPswith a buddy in IGYUGO style (teams of 2) heat a: 15+ Deadlifts (60% […]
A. Prep for WOD (00:15-00:25) Review + Warm-upWall BallsSDHPBox JumpsPush PressCalories Rower B. Conditioning (00:30-00-50) „Fight gone Bad“ 3 Rounds of:60s of Wall balls (20, 14)60s of SDHP (35, 25)60s of Box Jumps 60s of Push Press (35, 25)60s of Calories on the Rower60s Rest C. Coresession
A. StrengthPrep for WOD with Pullup Progression & pushup Progression B. ConditioningEvery 5 minutes, for 25 minutes (5 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14 lbs to 10′) note every round C. Acessory 5 Minutes of Parasympathetic Breathing
A. Prep for WOD (00:15 – 00:35) B. Conditioning (00:40-00:60) OPEN WOD 20.3 C. Acessory
A. Prep for WODprep for Pullups Tabata Inverted Row Holds / Pulluup / Chinup Holds B. Conditioning In teams of 3, complete ÀRMRAP 15 minutes of:6 Single-Arm Dumbbell Snatches6 Burpees Rest 4 minutes, and then: In teams of 3, complete AMRAP 15 minutes of:10 Dumbbell Push Presses15 Kettlebell Swings For both the A and B […]
A. Strength (00:20- 00:40) 1) Back Squat: Build to a HEAVY but perfect set of 3 over the course of 8 sets. Rest 2:00– Roughly 90% of 1RM.– Beginner – Moderate set of 42) Deadlift: Build to a Metcon Weight over the course of 3 sets. B. Conditioning (00:40- 00:55) For time:21-15-9Deadlift (102,5, 70)Bar Facing […]
A. Strength 3 sets of: Back Squat x 6-8 reps (slow decent, explosive get up) Single-Leg Glute Bridge x 10-12 reps each leg w/a KB Hollow Body Roll to Superman x 6 rolls each way B. Conditioning For time: 1200 Meter Run (12rounds) / or 2 Bigrounds 30 meter Walking Lunges with DB/KB Farmer’s Carry […]
0. Warmup A. Prep for WOD (00:10- 00:20) Technique work with coach for clean and jerk Get into teams of 3 and perform:AMRAP 5 at an easy pace:8 Calorie Row or BikeClean + Jerk starting with empty barbell x 5 (add weight each round) B. Conditioning (00:20- 00:55) Teams of 3:Max Reps + Calories of:10:00 […]
A. Strength (00:15-00:40) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Bulgarian Goat Bag Swings x 12 reps (slow decent, with fully engaged obliques) (https://www.youtube.com/watch?v=Tm7RlvlMXD8) wgt distracted Side Plank Hold x 45 seconds each side B. Conditioning (00:40-00:52)Complete as many rounds and reps as possible in 12 minutes of:25 Russian Kettlebell Swings 20 Wall […]
A. Skill (00:15-00:40) Metcon Warm-up:3 Rounds increasing intensity each round:3 Pull-ups (or scaling option)6 KBS100 Meter RunRest 60-90s. then work on your pullup kipping technique & pullupstrength B. Conditioning (00:35-00:55) „Helen“ 3 RFT: 400 Meter Run 21 american KBS (24, 16) 12 Pull-ups L3: (20, 12) L2: (16, 8) (Band Assisted Pull-ups) 18:00 Cap C. […]
A. Strength 3 sets of:s1 – Tempo Push-Ups x 10-12 reps (slow controlled)s2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)s3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 repss4 – Push-Ups x 20 reps (explosive)s5 – 50-Meter Suitcase Carry + Waiter’s Carry (Right Arm Overhead)(hold a heavy DB or […]