A. Strength work up to a 5 RM Frontsquat then 4 sets with 5 Reps @ that weight B. ConditioningFor time:Every 4 minutes, for 20 minutes (5 sets) for times:16 Single-Arm Kettlebell Snatches (8 Left; then 8 Right)16 Kettlebell Swings16 Alternating Reverse Lunges with Kettlebell Goblet Hold
A. Skill( 20 min) Strict Gymnastics: Part A: From 0:00-4:00 Alternating between both movements: 30 Double unders :15s Handstand Hold Part B: From 4:00-12:00 AMRAP (Not for score!) 7,5 m HS Walk , 2 Pistols 7,5 m HS Walk, 4 Pistols7,5M HS Walk ,6 Pistolsadd 2 Pistols up each Round until 12:00 B. Conditioning3 Rounds: […]
warmup build in: wall Slides Turkish Get-Ups Kettlebell Windmill Then… A. Strength3 setsStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @slowdecentStation 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. Conditioning3 […]
A. Strength (00:15-00:30) weighted Pullup work up to a heavy set of 3 superset weighted Ringdips work up to a heavy set of 3 B. Conditioning (00:45-00:55) AMRAP 9: 3 Strict Ring Dips 3 Strict Pull-ups 30 Double Unders 6 Strict Ring Dips 6 Strict Pull-ups 30 Double Unders … [Climb By 3 Reps Each […]
Warmup:then Static Hang Bird Dogs Wall Climbs Shuttle Runs B. Conditioning AMRAP 40 minutes of:40/30 Calories of Assault Bike/Row/Ski40 Double-Unders40 Walking Lunges with DB/KB Farmer’s Hold (24/16 kg)40/30 Calories of Assault Bike/Row/Ski 40 Double-Unders20 Plyo Push-Ups to Plate
A. Strength (00:15-00:30) 6 Sets For Load: 3-Position Squat Clean (high hang, mid hang, floor) Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk B. Conditioning (00:35-00:60) For Time: 100 cal Row / 800 meter run100 cal Bike / 800 meter run100 Double Unders 50 Toes to Bar
0. Warmup Warm-Up. Three Sets:20 seconds of Alternating Lunges (mix it up each round: lateral, front, bowler)10 seconds rest20 seconds of Single-Arm Plank (right)10 seconds rest20 seconds of Hold in Bottom of Squat10 seconds rest20 seconds of Single-Arm Plank (left)10 seconds rest20 seconds of Assault Bike/Row/Ski (build in intensity each set)10 seconds rest B. Conditioning […]
0. Warmup (00:05-00:15)A.Strength6 sets:Deadlift x 2 reps @ 87.5% of 1-RM B. ConditioningAMRAP 15 minutes of:10 Box Jumps (24″/20″ – step down)10 Toes to Bar10 Alternating Reverse Lunges (50/35 lb DBs)
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 Snatches 21 Pull up 6 DL@50kg5 Power Clean 4 Snatches15 T2B 4 DL@60kg3 Power Clean 2 Snatches9 K2E Buy Out: 25 sync BP
A. Warm-Up. Warm-Up.build in:Straight-Leg Sit-Ups (arms locked out in overhead position) Stiff-Leg Sumo Deadlifts Rotational Ball Slams (into floor or wall) A. Strength 4 sets of Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station 3 – Side Plank Hold x 30 seconds each side […]
A. Strength (00:15-00:35) 1) Close Grip Bench Press: 8-6-4-2– add weight each set building to a challenging double. 2) Barbell Rows: 4 x 10 B. Conditioning (00:40-00:60) AMRAP 3:200 Meter Run15 Lateral Barbell BurpeesMax Overhead Squats (35/25) Rest 2 Minutes AMRAP 3:200 Meter Run12 Lateral Barbell BurpeesMax Overhead Squats (42,5/30) Rest 2 Minutes AMRAP 3:200 […]
A. Strength ( 20 min) Front Squat (test your 1 RM)*Set 1 – 5 reps @ 65%*Set 2 – 4 reps @ 75%*Set 3 – 3 reps @ 80%*Set 4 – 2 reps @ 85%*Set 5 – 1 rep @ 90%*Set 6 – 1 rep @ 95% Rest 2 minutes between sets. B. Conditioning (15 […]
Warmup: for 10 min:1x Run16 WB Shots16 Medball OH Lunges16 Medball Jumps Squats16 Back Extensions 5 Stations, 10 min per station, 2:30 rest between each station: I) Sandbag Presses (15-20 reps) & Rope Pulls (2 lengths)Sandbag Press Find a weight you can do 15-20 reps with and focus on your breathing, not the reps. Work within […]
A. Strength3 sets of:Barbell Z-Press x 8 reps Weighted Strict Pull-Up x 8 reps Reverse Dumbbell Flies x 10-12 repsAb-Wheel Rollout x 8-10 reps B. ConditioningFor time:30/20 Calories of AB/Row/Ski20 Strict Handstand Push-Ups30 Dumbbell Push-Ups40 Dumbbell Push Presses30/20 Calories of AB/Row/Ski
0. Warmuptake 20 min for perfect squat mobility & glute activation A. Strength ( 20 min) Take 20 minutes to build to a 1-RM Front Squat Suggested sets: *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ […]
warmup build in: hip warmupinternal & external rotation A. StrengthEMOM for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute 4 – 45 seconds of Strict Pull-UpsMinute 5 – 30-Second L-Sit (accumulated time) B. Conditioning AMRAP 7 minutes following the […]
A. SKill (00:15-00:30) Gymnastics Skill – Week #3 Choose 1 Movement to work on 5 minutes Then, EMOM 8: ODD Minutes: 30s of Skill Work of defined Progression from first 5 minutes EVEN Minutes: 2-4 *weighted c2b /pullup/ ringrow 2 min Rest EMOM 8: ODD Minutes: 30s of Skill Work of defined Progression from first […]
Warmup: Prep for perfect Hip Hinge then Static Hang Bird Dogs Wall Climbs Dragon Flags Shuttle Runs A. Strength 4 sets Station 1 – Romanian Deadlift x 6-8 repsStation 2 – Tall Box Jumps x 5 reps (AHAP and soft as as possible) Station 3 – Strict Knees to Elbows x 8 reps Station 4 […]
A. Strength (00:15-00:30) 2 Sets:10 Romanian Deadliftsdirectly into 50 meter *double KB Overhead Walking Lunge (front rack if scaled) then increase weight 2 Sets:5 Romanian Deadlifts directly into 25 meter *double KB Overhead Walking Lunge (front rack if scaled) B. Conditioning (00:40-00:60) For Time: 20 Power Cleans (42,5/30) 20 Thrusters () 20 Push Press () […]
0. Warmup 3-5 minutes of Foot Mobility Drills Pec Activation with Pec Stick or Medicine Ball Kettlebell Halos Followed by… A. Movement Prep & Priming 2 Sets of KB complex with Each Arm: if KB touches ground 2 Burpees Single-Arm Floor Press x 6 Single-Arm Extended Hip Bridges x 6 Turkish Get-Ups x 3 Front […]