Workout 1: AMRAP 15min Team A: max 6 persons100 single unders2 stair run15 burpee box jumps (24/20)15 russian kettlebell swings (32/16)30 cal bike/ski15 russian kettlebell swings (32/16) 15 burpee box jumps2 stair run 100 single unders Workout 2: TC 15minRow 3,5 km (aim for completing 7k in the whole session) Workout 3: TC 15 min […]
0. Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… A. Strength 4 sets of: Kettlebell Complex *10 Bulgarian Goat Bag Swings *10 […]
0. Warmup Dynamic Warmup A. Strength (00:15 – 00:30)3 sets of eachStation 1 – Left Philly Dumbbell Shoulder Press x 8-10 reps (Right foot in front – while left hand presses up) Station 2 – Right Philly Dumbbell Shoulder Press x 8-10 reps (Left foot in front – while right hand presses up)Station 2 – […]
Warm-Up. Hip Flexor Stretch + Posterior Activation Followed by… 2 Sets:Kettlebell Halos x 6Straddle Pulses x 15.10.5Plank Shoulder Taps x 20-30 Followed by… 4 Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 6OH Hold Kettlebell Alternating Reverse Lunges x 6 Then… AMRAP 30: 500 Meter Row40 Double-Unders100 meter (6L) Farmer’s Carry (32/24 […]
0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 12:Minute 1: 10 Strict HSPU or 10 Kipping Handstand Push-ups or 10 DB Push PressMinute 2: 15 Hollow Rocks w. KBS overhead or 15 Hollow Rocks or 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs or 7 Strict Pull-ups or 12 Ring RowsRx+ EMOM 15 […]
Warm-Up. A. Skill Gymnastics EMOM EMOM 9: Minute 1: 3 Wallclimbs OR Box HS Hold Minute 2: 15 Hollow Rocks or 15 Hollow Rocks w. knees in Minute 3: 3 Rope Climbs from Ground OR 5 Towel Pullups B. ConditioningIn teams of 2, complete 5 rounds for time of:Run 400 Meters (partners must stay together)50 […]
0. warmup A. Strength (00:15-00:40) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Goal – exceed last weeks top weight if you’re feeling good. inbetween sets work on Ringhippulls in False Grip slow negative Ring Muscle up Transitions B. Conditioning (00:40-00:60) EMOM 8:ODD Minutes: 10 Deadlifts (102,5, 70)EVEN Minutes: 10 double […]
A. Strength3 sets of Frontsquat x 8-10 reps 1 arm Ring Row OR hold x 8-10 reps DB Bench Press x 8-10 reps B. ConditioningAMRAP 8 min 1 Round of „WOD“, 10/8 cal ski/bike/row2 Rounds of „WOD“, 10/8 cal ski/bike/row 3 Rounds of „WOD“, 10/8 cal ski/bike/row * Continue To Add 1 Round Until Time […]
A. Warmup B. Strict Gymnastics & Core Work:6 min EMOMs, 2 min rest in between: EMOM 1 – every min:3 Tempo Negative Strict Handstand Push-ups5-7 Strict Toes to Bar EMOM 2 – CORE:Min 1: Copenhagen Plank leftMin 2: Copenhagen Plank right EMOM 3 – every min:1 Gymnastic Complex – no pause between those 4 reps:* […]
Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – […]
0. Warmup A. Strength (00:15-00:50) Power Clean + Squat Clean: Heavy 1 + 1 in 10 sets. Rest 90s-2:00 – Beginner: Focus on technique for all 10 sets. inbetween sets Seated Dynamic Box Jumps: Accumulate 30 Jumps inbetween sets B. Conditioning (00:40 – 00:60) Every 4:00 x 5 Sets: 15 Hang Power Cleans (60, 42,5) […]
Warm-Up. Complete Snatch Warm-Up with a PVC Followed by… 3 sets Station 1 – Close Grip Overhead Squat x 5-7 reps Station 2 – Broad Jumps x 5-7 A. 3 sets of: Snatch-Grip Romanian Deadlift x 8 reps 40 meter Bottom’s Up Kettlebell Carry – 20meter each arm Banded Pull-Aparts x 30 reps B. Conditioning […]
0. Warmup A. Strength (00:15-00:40) 1a) Bench Press: 5 x 5. – Build in weight each set– Goal – beat last weeks final weight if you’re feeling good.1b) 1-Arm KB Rows: 5 x 10 ea– 1 challenging weight for all sets– use the same weight as last week B. Conditioning (00:40 – 00:60) 10 RFT:10 […]
A. Warmup short dynamic warmup B. Conditioning (00:10-01:30) 2 Lines with 10 stations @7min AMRAP with 1 min rest for changeintensity @ 6 from 10 1 Row 2 Bike 3 Burpee Box Step Overs 4 Row 5 Ski 6 1 Stairrun + Burpee Broad Jumps 6 Row 7 Bike 8 50 Singleunders + 2 L […]
0. Warmup Run 400 Meters @ easy pace2 sets of:10 Air Squats10 Ring Rows20 Mountain Climbers Then… A. Strength3 sets of:Bulgarian Split Squats x 8 reps each leg 1-Arm KB Rows x 8 reps each arm B. ConditioningAMRAP 10 minutes of:30 Seconds of Wall Ball Shots (Partner A)30 Seconds of Wall Ball Shots (Partner B) […]
0. Warmup 0. Warmup Dynamic Warmup B. Conditioning (00:20 – 00: 60)With a running clock with a partner:00:00-08:00 10 Alt. DB Snatches (22,5, 35) 10 Air Squats 10/8 Calorie Bike *One athlete completes a full round at a time 10:00 – 20:00Farmer Carry Relay x 30 meter Intervals – AHAP *One athlete completes a full […]
Four Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 5Bottom’s Up Kettlebell Carry x 20/20meter each arm Then… A. Strength3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Banded Face Pulls x 12-15 reps Strict Toes to Bar x 6-8 reps B. Conditioning5 rounds for time of:10 […]
0. warmup A. Skill (00:15-00:30) Gymnastics EMOMEMOM 15:Minute 1: 10 Strict HSPU OR 10 Kipping Handstand Push-up OR 10 DB Push Press – neutral gripMinute 2: 15 Hollow Rocks w. KBS overhead OR 15 Hollow Rocks OR 15 Hollow Rocks w. knees inMinute 3: 2 Legless Rope Climbs OR 7 Strict Pull-ups OR 12 Ring […]
Warm-Up. for a perfect hinge & pullup A. Strength 3sets Station 1 – Barbell Hip Thrusts x 8-10 reps Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps Station 3 – Farmer’s Carry x 100 Meters (go heavy – 3 rounds in gym) Station 4 – Prone weighted Plank x 60 seconds B. ConditioningAMRAP […]
0. warmup A. Strength (00:15-00:45) Front Squat: Build to a heavy 3 in 10 sets. Rest 2:00– Beginner: 5 x 5, only adding weight if form permits. inbetween sets 10 perfect RDLs with a KB (no squat pattern only hamstring action) B. Conditioning (00:45-00:60) AMRAP 6 min DB KB Swing x 10 RepsDB KB Snatch […]