A. Strength work on grip strength & strict pullup B. Conditioning Every 12 minutes, for 36 minutes (3 sets) for times: 1000 Meter Row 20 Burpees Over the Erg 10 Strict Pull-Ups 400 Meter Run 20 Alternating Dumbbell Snatches (50/35 lbs) 10 Single-Arm Dumbbell Overhead Squats (50/35 lbs)
A. Skill. work up to a 1.1 Clean + 1 Jerk (@85%) B. Conditioning For Time: 15 Squat Cleans, 200 Meter Run 12 Squat Cleans, 200 Meter Run 9 Squat Cleans, 200 Meter Run 6 Squat Cleans, 200 Meter Run 6 Push Jerks, 200 Meter Run 9 Push Jerks, 200 Meter Run 12 Push Jerks, […]
A. strengthEMOM for 16 minutes:Minute 1 – Dumbbell Bench Press x 6-8 repsMinute 2 – Band Pull-Aparts x 20 repsMinute 3 – Tempo Push-Ups x 12 reps @ 1111Minute 4 – Prone Plank x 30-40 seconds B.5 rounds for time of:20 Lateral Jumps Over Barbell/Dumbbell10 Dumbbell Push Presses10 Toes to Bar or Hanging Knee Raises
Warm-Up. Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs Then…B. Conditioning 4 rounds for time of:400 Meter Run20 Thrusters (35/25kg)15 Toes to Bar10 Dumbbell […]
A. Strength 3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Left) x 10 RepsRest as needed Then…B. ConditioningFor time:1600 Meter Run ( 2 rounds +1 small) 100 Double Kettlebell Sumo Deadlift50 […]
A.Strength 4 sets of:Barbell Hip Thrusts x 6 reps @ 20X1(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Supinated-Grip Bent-Over Barbell Row x 6 reps Rest 90 seconds B.For time:21 Deadlifts (45% -50% of 1RM Deadlift)400 Meter Run15 Deadlifts400 Meter Run9 Deadlifts400 Meter Run
A.Strength 3 sets of each: Station 1 – Tall Box Jumps x 10 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 55-60 seconds to complete your 10 reps if done […]
A. Strength (15min) 6 sets Strict Press Set 1 – 5 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 1 reps @ 85% Set 4 – 3 reps @ 87% Set 5 – 2 reps @ 90% Set 6 – 1 rep @ 95% Immediately followed by… Every 2 minutes, […]
0. Warmup B.Conditioning AMRAP 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 12 Dumbbell Deadlifts 9 Dumbbell Hang Power Cleans 6 Dumbbell Push Presses Rest 2 minutes, and when the running clock reaches 10:00… AMRAP 8 minutes of: 15 Calories of Rowing, Ski Erg or Assault Bike 5 Dumbbell Devil’s Presses […]
A. StrengthBack Rack Lunges to Back Squat*Set 1 – 6 reps @ 65-70% Back Rack Lunges*Set 2 – 4 reps @ 75-80% Back Rack Lunges*Set 3 – 4 rep @ 85-90% Back Rack Lunges*Set 4 – 6 reps @ 80% Back Squat*Set 5 – 6 reps @ 80% Back Squat*Set 6 – 6 rep @ […]
A. 3 sets of:Back Squat x 6 reps Rest 60 secondsMedicine Ball Hamstring Curls x 15-20 reps @ 2111Rest 60 secondsHollow Body Roll to Superman x 6 rolls each wayRest 60 seconds B. Conditioning: (20 min) Part 1: Test your all out effort for: EMOM for 4 minutes for max reps or calories: Station 1 […]
A. Skill & StrengthEvery 2 minutes, for 16 minutes (8 sets):2 Snatch Lift-Offs + Hang Snatch(pause 2 seconds at mid patella on each of the lift-offs) Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout. […]
A. Skill. Snatch work up to 1.1 Snatch (@90% of your 1 RM) B. Conditioning in teams of 5 on an Echobike 200 calories AFAP
A. StrengthEvery 90 seconds, for 18 minutes (3 sets) of: Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 3111 Station 2 – Waiter’s Carry x 30 seconds each arm Station 3 – Supine Ring Rows x 8-10 reps @ 2111 Station 4 – L-Sit Hold x 45-60 seconds (accumulate the time) B. ConditioningEvery […]
5 Sets: (of running heats) coach defines coordination ladder each round 20 meter coordination ladder Box Jumps x 3-5 repsWall Balls x 3-5 reps*Practice speedy transitions throughoutRest 30-60 seconds Then… B. Conditioning 5 rounds for time of:400 Meter Run30 Wall Ball Shots (20/14 lbs)20 Box Jumps (24″/20″ – step-down from top)10 Strict Pull-Ups
0. Warm-Up. EMOM 12: Minute 1 – Coaches ChoiceMinute 2 – Row x 30 secondsMinute 3 – Coaches ChoiceMinute 4 – Burpee Broad Jumps x 5 reps Then… warmup with barbell complex:5 DL 5 HPCs5 S2OH In teams of 2, partners will alternate complete rounds, AMRAP 30 minutes of:15 Calories of Rowing / biking12 Deadlifts […]
A. Strength Every 3 minutes, for 15 minutes (5 sets): Bench Press x 7 reps @ 65-70% B. Conditioning 5 rounds for time: 20/15 Calories of Assault Bike 12 Toes to Bar 12 Stationary or Ring Dips 12 Push-Ups
A. StrengthBack Rack Lungees to Back SquatBRL *Set 1 – 3/3 reps @ 65-70% BRL *Set 2 – 2/2 reps @ 75-80%BRL *Set 3 – 1/1 rep @ 85-90%BS *Set 4 – 8 reps @ 75%BS *Set 5 – 8 reps @ 75%BS *Set 6 – 8 rep @ 75%Rest 2-3 minutes between sets. B. […]
A. Strength work up to a 8 RM Deadlift then 3 sets of 8 reps Deadliftwith 20 *Deficit Pushups between sets (reps should be challenging) B. ConditioningThen… In teams of 2, perform the following for time:800 Meter Run (together) Immediately followed by… 10 rounds: 10 Burpee Dumbbell Hang Clean to Thruster10 Strict Pull-Ups Immediately followed […]
A. warmupBarbell Complex Warm-Upwork up on power clean to a heavy 1.1 pwr clean B. ConditioningThen… Against a 3-minute clock…Row 500 Meters Max Reps of Toes to Bar Rest 60 seconds, and then… Against a 3-minute clock…Run 400 MetersMax Reps of Power Cleans (75% of 1RM) Rest 60 seconds and repeat for a total of […]