A. strength4 sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes B. conditioningFor time: 1000 Meter Row 50 V-Ups […]
A. Strength (25 min) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00. inbetween sets 1, max reps ringrows 2, max reps pushups 3, max sec hold wallstand 4, max sec hold ring lsit B. Conditioning 25 min AMRAP: 400 Meter Run (3rounds) 20 Thrusters (35/25kg) 15 Toes to Bar 10 Dumbbell Box Step-Overs (22,5kg/35 lbs; […]
A. Conditioning EMOM for 12 minutes (3 sets): Minute 1 – Prone Walk-Outs x 5 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Burpee Broad Jumps x 3-5 reps then B: Conditioning 6 rounds for time of: 400 Meter Run 20 Burpees 20 […]
A. Strength & Skill 3 sets of Max Strict Pull-ups Max Alternating Dumbbell Strict Presses then in 10 min timewindow work up to a 70% of 1rm perfect snatch B. Conditioning AMRAP 15: 20 Power Snatches (42,5/30) 40 Double Unders 20 Burpees 40 Double Unders
A. strengthEvery 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. conditioning3 rounds for time of: 30/20 Calories of Rowing 20 Dumbbell Push […]
A. Strength EMOM for 15 minutes (3 sets of each): Staiton 1 – Front Squat from floor x 6 reps Station 2 – Philly Press (Lefthand) x 8 reps (Lunge forward with right foot and press with left hand, knees should not be touching ground) Station 3 – Front Squat from floor x 6 reps […]
A. strength4 sets of: Back Squat x 6 reps @ 32X1 Valslide Leg Curls x 8-10 reps @ 3011 B. In teams of 2, complete 6 sets each for time of: A: 20/15 Calories of Assault Bike / Row partner B performs Core work by coach Time Cap = 24:00
0. Warmup (00:05-00:15) Tabata Ring Row variations Tabata Pushup variations A. Strength (00:15-00:30) 3sets Station 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Single-Arm Dumbbell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:35-00:60) 10 Rounds: 200 Meter Run (run 2 rounds if […]
A. StrengthEvery 90 seconds, for 18 minutes (3 sets) of:Station 1 – Romanian Deadlift x 8-10 reps @ 40X1Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises […]
A. Skill (00:20-00-40) invest 15 min of technique drills in following lifts and work up to a complex with 10% more of your WOD weight Power Cleans Front Squats Hang Squat Cleans Power Clean and Jerks Clusters B. Conditioning (00:45-00:60) 5 Rounds: AMRAP 2: 2 Rounds Strict Cindy Max Reps Barbell Movement (60/42,5) Rest 1 […]
A. Skill work up to a 2 rm TGUP in 6 min then KB Complex for 6 min increasing weight every round 5 oa swings left5 oa cleans left 5 oa push press5 snatch 5 oa thruster left— — — — — — — — 5 oa swings right5 oa cleans right5 oa push right5 […]
A. Strength (00:15-00:40) Frontsquat 2 sets @ 10 reps @60 of 1 rm 3 sets @ 5 reps @75% of 1 rm 1 set @ 3 reps @80-85% of 1 rm then work on your OH Squat work up to working weight B. Conditioning (00:40-00:56) 5 Rounds: 30 Double Unders 15 Thrusters (35/25) Directly Into… […]
A. Prep for Rowing B. Conditioning 5 x 2.000m with increasing beat rate 20-26 / 2 min. locker 2.000 Meter long intervals. 1st 1.000m with 20 spm, 2nd 500m with 22 spm3rd 250m with 24 4th 250m with 26.
A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ […]
Warm-Up. Lunge Matrix x 3 steps to each position Followed by… Three sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Rest as needed Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Rest as […]
A.Every 90 seconds, for 18 minutes (3 sets):Station 1 – Dumbbell Death March x 14-16 steps @ 3011Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111 B.For time:40/30 Calories of Assault Bike60 Kettlebell Swings30 […]
A.Condi For time: 24/18 Calories of Assault Bike 12 Devil’s Presses (50/35 lbs) 20/14 Calories of Assault Bike 10 Devil’s Presses (50/35 lbs) 16/10 Calories of Assault Bike 8 Devil’s Presses (50/35 lbs) 12/6 Calories of Assault Bike 6 Devil’s Presses (50/35 lbs) B. Core EMOM for 15 minutes (3 sets): Minute 1 – 45-second […]
A.Every 5 minutes, for 25 minutes (5 sets) for times:400 Meter Run (2rounds) 12 Strict Pull-Ups24 Push-Ups Please note times for each of the six sets. B.Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left […]
A. StrengthBench Press / Yoke Bench Press* Set 1 – 5 reps @ 80-85%* Set 2 – 4 reps @ 85-90%* Set 3 – 3 reps @ 90-95%* Set 4 – 2 reps @ 95-98%* Set 5 – 1 rep @ 100-105%Rest 2-3 minutes between sets. B. Conditioning3 rounds for time of:30/20 Calories of Rowing15 […]
A.strength3 sets of:Half-Kneeling Landmine Press x 8-10 reps each @ 2111 Side Plank Hold x 45 seconds each sideRest 60 seconds B.AMRAP 15min200 Meter Run20 Alternating Dumbbell Snatches25 meter Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 12,5meter-down and back, switch arms on return back)