A. Skill for 30 min Handstand & one legged squat (pistol) coach to build up a EMOM style WOD for 8 min B. Conditioning AMRAP 12 minutes of:500 Meter Row20 Alternating Cossack Squats with Kettlebell Goblet Hold20 Single-Arm Kettlebell Presses (10 each arm) rest 2 min AMRAP 12 minutes of:400 Meter Run20 Wall Ball Shots
A. Skill( 20 min) Gymnastic Stamina: Alternating OTM x 10 (5 rds) 1. :45 s Row (Recovery Pace) 2. 7,5m (1 length) HS walk or :45s HS Walk Practice B. Conditioning 3 Rounds For Time [25 Minute Cap]: 30 Power Snatches (35/24) 30 Box Jump Overs (24″/20″) 30 Pull-ups 30/24 Calorie Row
warmup : for a perfect hinge A. Strength4 sets of eachStation 1 – Romanian Deadlift x 12 reps @slowdecentStation 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsStation 3 – Bottom’s Up Kettlebell Carry x 25 meters each arm B. Conditioning AMRAP 8 minutes of:11 Calories of Assault Bike (or Rowing)21 Russian Kettlebell Swings 1 […]
A. Strength (00:15-00:30) 1a) Split Stance Landmine Press: 3 x 6-8 ea. No rest.1b) 1-Arm KB Row w. rotation: 3 x 8-10 ea. No rest.1c) Alternating DB Curls: 3 x 10 ea. Rest 60s.– This a triset – you go from 1a to 1b to 1c then rest 60s.– 1 Warm-up set then 3 „work […]
0. Warmup Shuttle RunsForward/Backward Leg Swings x 10 reps per sideBanded Pass Throughs in Bottom of the Squat x 10 reps A. Strength for 10 min accumulate AMROUNDAP define a KB complex Kettlebell Complex:Goat Bag Hinges x 5 (use both arms :))Kettlebell Snatch x 5Overhead Carry x 20 meter each arn Single-Arm KB Swings x […]
A. Strength (00:15-00:30) Strict Gymnastics For Quality: 100% of Max Effort Strict Handstand Push-ups 100% of Max Effort Strict Pull-ups Rest 1 Minute 80% of Max Effort Strict Handstand Push-ups 80% of Max Effort Strict Pull-ups Rest 1 Minute 60% of Max Effort Strict Handstand Push-ups 60% of Max Effort Strict Pull-ups Sets Do Not […]
Warmup build in Shoulder CircuitBicep Openers x 10 repsXiopang x 10 repsBent Over Rows x 10 repsBicep Curl + Push x 10 reps Then… A. Strength3 sets of eachStation 1 – Death March x 20 repsStation 2 – Turkish Get-Ups x 6 reps (3 each side)Station 3 – Side Plank x 45 seconds each side […]
A. Strength Deadlift 5sets x 3Reps 1.70% 2.75% 3-5. 80% B: Conditioning for Time: 1000 Meter Row 30 Deadlifts (100/70) 50 Bar-Facing Burpees TC:20´
Wod: Teams of 2 „Mechanical Murph“ 1,6km Run 100 Cal Ski 200 Cal Row 300 Cal Bike 1,6km Run
A. Strength 3 sets of each Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated) B. Conditioning EMOM 20 minutes (5 sets of each) for Max Reps/Cals: Minute 1 – AB / ROW / SKI (for calories) Minute 2 – […]
A. Strength (00:15-00:35) Gymnastics: 3 rds3 Pausing (Horizontal) Ring Rows (2s Chest to rings)5 Strict Ring Dips (Banded Box Dips)8-12 Alt. Pistols (4/4 Box Pistols) Olympic Wghl: 5sets x for 1 Hang Squat Clean1 Push Jerk weight should be between 60%-75% of your 1 RPM B. Conditioning (00:40-00:60) Every 4 Minutes x 5 Rounds:30 Air […]
Warmup 2 sets of:Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 repsMed-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – 90 seconds of Assault Bike (for […]
A. Strength4 sets of:Barbell Hip Thrusts x 5 reps (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)Band-Resisted Face Pulls x 15 reps 4 sets with 5 Reps @ that weight B. ConditioningARMAP 7 min 10 Calories of Assault Bike20 Walking Lunges with KB/DB Farmer’s Carry 2 […]
A. Skill( 20 min) Gymnastic Stamina: On the 2:00 x 5 rds9 Burpees over db/kb30 DU /90 SUMax strict HSPU B. Conditioning AMRAP 20´200 meter Run/250 m Row/200 m Ski16/12 cal Bike/Ski/Row12 C2B Pull ups8 (4/4) Single Arm Db Snatches (30/20kg)
Wod1: Triple 22k Row 200 DU 2k Run Core Strength: 2 Rds Tabata Wod2: Teams of 2Buy In: 25 sync BP 8 DL@40kg6 Power Clean 7 Snatches21 Pull up 6 DL@50kg5 Power Clean 4 Snatches15 T2B 4 DL@60kg3 Power Clean 2 Snatches9 K2E Buy Out: 25 sync BP
warmup : Parallette Shoot-ThroughsGlute Bridges Paloff Side Steps x 4-5 each side Then… A. Strength 4 sets of eachStation 1 – Dumbbell Bench Press x 5-6 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps Station 3 – 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm B. Conditioning Every 4 […]
A. Strength (00:15-00:30) Bench Press work up to heavy set of 8 reps in 6 sets then Alternating OTM x 10 (5 rds) 1. :45 s Row/Bike/Ski (Recovery Pace) 2. 7,5m (1 length) HS walk OR :45s HS Walk Practice B. Conditioning (00:45-00:55) AMRAP 15:25 Double Unders15 Double Dumbbell Deadlifts (50’s/35’s)25 Double Unders15 AbMat Sit-ups
A. Strength EMOM 20 minutes (5 sets): Minute 1 – Goblet Squat x 6 reps Minute 2 – V-Ups x 20 reps Minute 3 – ValSlide Leg Curls x 6 reps Minute 4 – Hollow Rock or Hold x 40 seconds B. Conditioning For time: 75 Wall Ball Shots (20/14 lbs) 50 Calories of Assault […]
A. Strength (00:15-00:30) 4 Sets:8 Tempo Romanian Deadlift (5 Second Eccentric) 12 Supinated Grip Ring Row 24 Banded Pull Aparts B. Conditioning (00:35-00:60) AMRAP 5:60 meter Walking Lunge200 Meter Odd object on one side Run (24/16 kg KB or SB or Slamball) Max Calorie Row in Time Remaining Rest 3 Minutes AMRAP 5:30 meter Single […]
Warm-Up. 1 Set:Clamshell Hold x 1 minute per side Forward Cross Crawl x 1 minute per side Straight Leg Iso Raise x 1 minute per side Cross Under Lunge x 1 minute per side A. Skill for 12 min Every 90 sec 1: Shrimp Squats x 5 each leg 2: one arm ring row x […]