Movment prep:Incline T Raises (face down, raising straight arms at 90 degrees)Incline Y Raises (face down, raising straight arms at 45 degrees)Incline I Raises (face down, raising straight arms in front) Biceps Opening CurlsTriceps Opening Extensions A. Strength3 sets of:Landmine Press x 8-10 reps (Left Arm)Rest 30 secondsLandmine Press x 8-10 reps (Right Arm)Rest 30 […]
A. StrengthStrength/Skill: Build to a heavy: 00:15 Sec Overhead Squat Hold (bottom) B. Conditioning 2:00 ON 1:00 OFF until you finish30/24 Cal Echo Bike/Ski or 40/30 Cal Row or 25 Burpees30 Power Cleans (50/35)30/24 Cal Echo Bike/Ski or 40/30 Cal Row or 25 Burpees30 Frontsquats (50/35)30/24 Cal Echo Bike/Ski or 40/30 Cal Row or 25 […]
Movement Prep Push-Up Position Plank HoldAlternating Lateral Shoulder TapsPike Position Heel Taps (15-20 Each Leg) slow and controlled Sumo Stance Squats Regular Stance Squats Narrow Stance Toes Forward Squats Followd by dynamic warmup: 6-10 Lateral Med Ball Wall Toss Each Side Then… B. Conditioning AMRAP 24 minutes of: 3 Strict Handstand Push-Ups 6 Strict Pull-Ups […]
A. Strength Bench (Floor) Press 5-Rep Max B. Conditioning 27-21-15-9 Pull ups Push Jerks (50/35) Cal row/Ski/Bike
Movement Prep / Coach to define a short prep with:Inch worms Banded Bent-Over Seasaw RowsSuperman on FloorRest as needed Then… A. StrengthEvery 2 minutes, for 24 minutes (4 sets of each):Station 1 – Single Leg Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsStation 3 – Heavy […]
A. Strength Backsquat 5-Rep Max B. Conditioning 5 rds for time:1 Length (7,5m) Single Dumbbell Front Rack Walking Lunge (22,5/15)25 Wall Balls (9/6)1 Length (7,5m) Single Dumbbell Front Rack Walking Lunge10 (5/5) Single Arm Devil Presses
AMRAP 8 min for Quality Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. StrengthEvery 2 min on 2 minStation 1 – Strict Barbell or Dumbbell Press x 8-10 reps (slow decent / explosive up) Station 2 – Supinated-Grip Bent-Over […]
A. SkillSnatch Pulls 5 Sets:1 Snatch Deadlift2 Hang Snatch Pulls:5s Pause at Hang (Knee Level)1 Hang Snatch Pull Rest as needed between sets. B. StrengthStrict Press 4-2-4-2-4-2 Rest as needed between sets. C. Conditioning 3 Rounds:36/24 Calorie of Ergo of Choice24 Toes to Bar12 Jerks 84 / 61 kg
A. Skill Handstand Drills then some Gymnastic Ring Strength work Every 30 seconds, for 6 minutes (4 sets) of:Interval 1 – Full Support Hold on Rings x 10-15 secondsInterval 2 – Catch Position Hold x 10 secondsInterval 3 – Squatted Muscle-Up Transition x 3-5 reps*The squatted muscle-up transitions are the transition only. Shoulders should be as near to the rings as […]
A. Strength Clean&Jerk On The 2:00 x 5 1 Pausing Power Clean (1 sec Pause in the catch position)1 Power Clean1 Pausing Push Jerk (1 Sec Pause in the catch Position)1 Push Jerk Weight: between 50-70 % of your 1 Rpm C&J if you know it B. Conditioning 10 Rds:3 Clean & Jerks (60/40)6 Lateral […]
A. Strength4 sets of:Deadlifts x 8-10 reps each KB / DB weighted Frog Pumps x 50 reps Side Plank x 45 seconds each side B. conditioning 3 rounds for time:500 Meter Row21 Kettlebell Swings12 Burpees
A. SkillSnatch Technique (A)On The 2:00 x 5 Sets2 Pausing Snatch Balances2 Pausing Overhead Squats*Pause 2s in the bottom of each squat. Snatch Technique (B)On The 2:00 x 5 Sets:3-Postion Squat Snatch B. Strength Back Squat Waves (% based of 5 RM) Wave #1Set 1 – 8 Reps @ 68%Set 2 – 6 Reps @ […]
0. Movement Prep Go through all KB movements, work on Turkish get up technique A. Warmup 2 rounds of:4 Single-Arm Kettlebell Snatches6 Alternating Reverse Lunges with Kettlebell Overhead8 Single-Arm Kettlebell Push Presses(alternate arms each full round) Then… For time:800 Meter Run (5rounds) /Row 1000m Immediately followed by… Eight rounds of:4 Single-Arm Kettlebell Snatches6 Alternating Reverse […]
A. Strength Accumulate The Following Totals In The Bottom Of The Squat:Back Squat – 2 Sets of :30sFront Squat – 2 Sets of :20sOverhead Squat – 2 Sets of :10s Stimulus:– The major goal of this piece is not the challenge of load, but more the challenge of finding great positioning in your squat […]
for 42 minutes in teams of 2 in parallel: s1: Row for 4 min2 min Corework in change s2: Ski for 4 min / rest 30 sec2 min Corework in change s3: Echo Bike for 4 min2 min Corework in change s4: Concept Bike for 4 min2 min Corework in change s5: Partner weighted Situps […]
A. StrengthEMOM 16 minutes (4 sets) of:Station 1 – Snatch-Grip Romanian Deadlift x 6 reps Station 2 – High Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about […]
A. Strength Bench Press 8-6-6-4-4-4(increase weight) to 90% of 5 RM Clean Pulls 5 sets 1 Clean Deadlift 2 Hang Clean Pulls :5s Pause at Hang (Knee level) rest as needed between sets B. ConditioningAMRAP 15 10 Deadlifts (102,5/70kg) 10 Db Push Press (22,5kg/35) 10/7 cal on Ergo of choice
Warmup: Supinated Grip Static Hang Perfect Stretch Pronated Grip Static Hang Bear Crawl Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Frog Jumps A. Conditioning AMRAP 30:500 Meter Row40 Double-Unders100 meter Overhead Carry (24/16 kg KBs)20 Dumbbell Thrusters (35/25 lbs)10 Strict Knees to Elbows
warm up Dynamic stretching 5‘5’ amrap 10 cal row/bike 10 narrow stance air squats10 db snatches AMRAP 20‘ Group A 50/40 row30 alt devil press 22,5/1540/30 row20 alt devil press30/20 row10 alt devil press20/10 row 10 alt devil press30/20 row … 3‘ rest then switch AMRAP 20‘ Group B 50/40 bike 30 alt pistols40/30 bike20 alt pistols30/20 bike10 alt […]
Warm up 15‘ dynamic stretching 5‘amrap 10‘10 empty bb fsq10m bear crawl10m inch worm10 empty bb push press 10‘ bb warm upstrict presspush pressfrontsquatthruster …then work up to workout weight for thrusters A. Conditioning HERO WOD „Kalsu“ 100 thrusters for time (RX weight 61kg/43kg)+EMOM 5 burpees (start with burpees) TC: 24‘