warmup build in clampshell holds banded side walks anything for glute activation A. Strength3 sets of:Tempo Front Squat or Front-Racked KB Squat x 5 reps @ 6seconds decent and 2 sec in bottomRest 2-3 minutes B.For time:1200 Meter Run30 meter Walking Lunges with DB/KB Farmer’s Carry800 Meter Run30 meter Walking Lunges with DB/KB Farmer’s Carry400 […]
warmup build in clampshell holds banded side walks anything for glute activation A. Strength ( 20 min) 4 sets of:Tempo Front Squat x 5 reps @ 6seconds decent and 2 sec in bottom inbetween sets weigthed pushups work up to a 5 RM B. Conditioning (00:30-00:60) in teams of 2:AMRAP 20:90/70 Calorie Row70 Wallballs (20/14)50 […]
warmup build in: Banded Good MorningsBird Dogs Wall Climbs Burpee Broad Jumps some running skills Then… A. StrengthEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @slow decent controlled get up Station 2 – Hollow Hold or Rocks x 45-60 secondsStation 3 – Reverse Snow Angels […]
A. SKill (00:15-00:30) 6 Slow Snatch Grip Deadlifts3 High Hang Power Snatches (Pockets)3 Hang Power Snatches (Above Knee)3 Power Snatches (Mid-Shin) then work up to a heavy complex 1 Hang Power Snatch2 Power Snatch B. Conditioning (00:35-00:60) 3 Rounds For Time:400 Meter Run 200 one sided Odd Object Run (KB, Slamball, Sandbag, Dumbbell)10 Power Snatches […]
Warmup: A. Strength 4 sets of: Russian Step-Ups x 10 reps each leg Dumbbell Bench Press x 8-10 reps 100-Meter Front-Racked Kettlebell Carry Rest 30 seconds B. Conditioning AMRAP 12 minutes of: 30 Air Squats 10 Alternating Single-Arm Dumbbell Snatches2 Wallclimbs
A. Strength (00:10-00:30) for 3 sets S1 – Half-Kneeling Landmine Press (Left) x 6-8 reps S2 – Half-Kneeling Landmine Press (Right) x 6-8 reps S3 – Hollow Body Roll to Superman x 4-6 rolls each wayS4 – Front-Leaning Rest on Rings x 45 seconds then for 5 min work up to a good 1 Push […]
0. Warmup Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters) 20 Half Turkish Get-Ups (nasal breathing only) (partition reps as needed) Then… A. Strength 3 sets of: Station 1 – Unsupported Seated Dumbbell Press x 10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps Station 3 […]
W-Up: 2 Rds Tabata Metcon: EMOM for 10“10 Cal Bike/Row/Ski Wod: Teams of 22 sm Rd run (weighted) 20 sync BP 2 sm Rd run (weighted) 20 sync BP 20 sync AS 2 sm Rd run (weighted) 20 sync BP 20 sync AS20 sync Push ups2 sm Rd run (weighted) 20 sync BP 20 sync […]
0. Warmup (00:05-00:15) A. Strength Back Rack Reverse Lunges On the 2:00 x 5 Sets: Set 1 – 14 Reverse Lunges (7 per side) Set 2 – 12 Reverse Lunges (6 per side) Set 3 – 10 Reverse Lunges (5 per side) Set 4 – 8 Reverse Lunges (4 per side) Set 5 – 6 […]
A. Warm-Up. warmup with 2 DBs with a complex for 7 min Right Arm RowPush-UpLeft Arm RowPush-UpJump to standingDumbbell CleanFront Squat x 2 repsPush Press x 2 reps Then… A. Strength for 4 sets Frontsquats x 6-8 reps inbetween sets L/R 20 meter KB bottom Up Carry between sets 2x20meter B. Conditioning for 12 min […]
A. Strength On the 0:00Max unbroken Strict Handstand Push ups (2 Ab mats/Box Hspu/Push ups) On the 2:00Max unbroken Strict Pull ups (Banded Strict pull ups/Ring Rows) On the 5:00Amrap 4:1 Strict HSPU1 Strict Pull up2 Strict HSPU2 Strict Pull ups…Add 1 Rep per round On the 10:00Amrap 4:1 Ring/Box Dip1 Ring Row2 Ring/Box Dips2 […]
warmup 2 Sets: Dragon Flags x 5 Table Turners x 10 Shuttle Runs x 4 cones (1st set forward/backward; 2nd set lateral shuffles) A. Strength3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Dumbbell Skull Crushers x 10-12 reps Strict Toes to Bar x 6-8 reps @ 2110 B. Conditioning4 […]
A. Strength ( 20 min) Fronsquats 4 set x 5 reps @80% of 1 RM FS then Romanian Deadlift 4 set x 10 reps @max 40% of 1 RM DL B. Conditioning (00:30-00:60) On the 3:00 x 5 Rounds:2 legless Rope Climbs / 4 towel Pullups / 6 commando Pullups25 AbMat Sit-ups5 Deadlifts (70% of […]
Warmup:donkey Kick burpees stretch body hold Strict Knees-To-Chest on Bar EMOM 6 min Interval 1 – Full Support Hold on low rings x 30 seconds (accumulate time as necessary)Interval 2 – Hand Plank Cross Knee-To-Elbow x 45 seconds for max reps A. ConditioningEvery 6 minutes, for 30 minutes (5 sets):25/18 Calories of Assault Bike15 Burpee […]
A. SKill (00:15-00:30) work up to a solid complex 1 Power Snatch2 Hang Power Snatch3 Snatch Drops B. Conditioning (00:35-00:60) 21-18-15-12-9:Hang Power Snatches (35/25)Thrusters (35/25) After Each Round: 30 Double Unders
Warmup: SquatBanded LAt PulldownsW´s Then… A. Strength3 sets of each Bulgarian Split Squats x 8 reps each leg Strict Handstand Push-Ups x 8-10 reps / seated Press B. Conditioning For time:Row 1000 Meters ( start every 4 min ) 20 Burpees Over the KB/Db/BB/ 40 Thrusters (20/15 kg)
A. Strength (00:10-00:30) Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, EMOM 8:ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutesEVEN Minutes: 10 Hollow Rocks + 30 Single Unders 2 min Rest EMOM 8: ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutesEVEN […]
0. Warmup Waiter Carry + Suitcase Carry x 200 meters (switch hand positions every 50 meters) Followed by… 20 Turkish Get-Ups (nasal breathing only) (partition reps as needed) Then… A. Strength 3 sets of: Half-Kneeling Landmine Press x 8-10 reps each L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning AMRAP […]
0. Warmup (00:05-00:15) A. Strength 1a) Half-Kneeling Landmine Press 4 x 8 each side – 2 warm-up sets + 4 challenging work sets. 1b) inverted Rows 4 x 15. Rest B. Conditioning AMRAP 4:27/21 Calorie Assault Bike/Row27 Burpees27 Chest to Bar Pull-ups Rest 2 Minutes AMRAP 4:21/15 Calorie Assault Bike/Row21 Burpees21 Toes to Bar Rest […]
Wod1: 15Min AMRAP 2 sm Rd. Run 10 BP 20 weighted lunges5Min Break Wod2: 15Min AMRAP 200m Row 10 WB 2 sm Rd. Farmers Carry Wod3: In teams of 2“50 shades of sweat” 50 sync. Air Squats50 sync. Sit ups 50 sync. Push ups50 sync. Burpees50 sync. Mountain climbers