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 […]
0. Warmup (00:05-00:15) A. Strengthfor 15 minutes 2 min work 1 min rest S1:Double Dumbbell Farmers CarryS2:Single Arm KB Overhead Carry (Right)S2:Single Arm KB Overhead Carry (Left)S3: Sandbag/Slamball Carry S4: KB Front Rack CarryS5: Pinch Grip Carry B. Conditioning for time:On the 4:00 x 8 Rounds:20/15 Calorie Row/bike/ski200 Meter Run
Wod1: Teams of 2 200 Cal Bike/Row/Ski Wod2: “Line Sprint Battle”Teams of 2 Wod3: Teams of 2 1-10 Pull upThrusters @1/2BW BP over BB Core Strength: 2 Rds Tabata
A. Warm-Up. Warm-Up.build in:Supinated Grip Static Hang Perfect Stretch Pronated Grip Static Hang Bear Crawl Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Frog Jumps B. ConditiioningEvery 5 minutes, for 30 minutes (6 sets) for times:10 Strict Pull-Ups15 Toes to Bar20 Push-Ups25 Wall Ball Shots (20/14)
A. Strength (00:15-00:35) conventional Deadlift build up to a 3 RM 6-5-4-3-3-3 B. Conditioning (00:40-00:60) AMRAP 18:50 Wallballs (20/14)40/30 Calorie Assault Bike30 Deadlifts (102,5/70) (Choose a moderate weight that you can cycle for 25+ reps unbroken when fresh)20 Double Dumbbell Push Presses (22,5/35’s)10 Dumbbell Renegade Rows (22,5/35’s)
Warmup: 2-3 rounds1 small round run10 KB Press10 KB Swings10 KB Row10 KB Thruster60 Seconds of Plank Kick Throughs with Hand Tap A. Strength: Three sets of:Max Reps of Right Arm Dumbbell PressImmediately Followed By…Max Reps of Right Arm Dumbbell Push PressImmediately Followed By…4 Längen Right-Arm Overhead CarryRest 60 Seconds, then REPEAT with the Left Arm.After […]
Warmup: (15 min) 1 min row5 Right-Arm Windmills (right/left)3 Right-Arm Turkish Get-Ups (right/left)6 floor presses (right/left)60 Seconds of Plank Kick Throughs with Hand TapRest 30 Seconds Between Sets A) Strength: (30 min)UPPER BODY PUSH:Three sets of:Max Reps of Right Arm Dumbbell PressImmediately Followed By…Max Reps of Right Arm Dumbbell Push PressImmediately Followed By…4 Längen Right-Arm Overhead […]