warm up 6’amrap10 banded good morning10 banded oh press10 up downs A. Strength 30’ 3-4 roundsstrict press 8-10 repssingle leg romanian dl 8-10 reps/sideturkish sit ups 6-8 reps/siderest 2’ between rounds B. Conditioning 20’3 sets of 5’amrap20 ab mat sit ups15 empty barbell push press10 burpees(rest 1:30 between sets)
warm up 8’3 rounds1 wall walk10 banded row10 banded thruster10 scap pull ups A. Strength 15’4 roundswide grip pull ups (or australian pull ups)inbetween sets l-seated double dumbbell press 6-10 reps (rest as you need) B. ConditioningTC: 30’35-25-15 (50/35)burpeesthrusterbent over row*start each round with running and add one round each run (1/2/3 rounds)
A. Strength3 sets Station 1 – Snatch-Grip Romanian Deadlift x 6 reps Station 2 – Tall Box Jumps x 5 reps B. ConditioningAMRAP 10 minutes of:20 Lateral Jumps Over Parallette/ or DBs 10 Kettlebell Swings C. Finisher 3 sets Strict Knees to Elbows x 8 repsBanded Overhead Triceps Extensions x 20-25 reps @ 10X0
A. SKILL/STRENGTH take a 10.minute time window to work on your Handstand skills f.e.: free Handstand Hold / HS walk with a partner B. Conditioningfor time: 30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row 120 Double Unders /240 Single Unders 30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row OTM (starting @ 0:00) 5 […]
A. Strength3 sets of:Front-Racked Barbell Split Squats x 4-5 reps each @ 4211Rest 60 secondsRear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each @ 6011Rest 60 seconds For the split squats, allow the knee to drive forward of the toes, such that your hamstring is resting atop your calf…but keep your full foot on the […]
A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift B. Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM.
A.strength4 sets of:Dumbbell Shoulder Press x 8-10 reps @ 2010 Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0 Strict Toes to Bar x 6-10 reps B. conditioningAMRAP 12 minutes of:6 Stationary Dips9 Push-Ups12 Alternating Dumbbell Snatches
a. STRENGTH OTMx 10 2 Paused Frontsquats (2 sec pause@bottom) build up to a moderate weight B. conditioning AMRAP 4 21/15 Cal Row/Bike ERG 21 T2B or Hanging high knee raises 21 Frontsquats (40/30) Rest 4 Min AMRAP 4 15/12 Cal Row/Bike ERG 15 T2B or Hanging High Knee raises 15 Frontsquats (50/35) Rest 4 […]
A. Strength work up in weight Front Rack Lunges to Frontsquats 1st set: 7/7 FR Lunges 2nd set 4/4/ FR Lunges 3rd set 5 Frontsquats 4st set 3 Frontsquats B. Conditioning Against a 3-minute running clock… 400 Meter Run 8 Strict Pull-Ups Max Reps of Dumbbell Box Step-Overs Rest 2 minutes, and complete a total […]
A. Strength (20 min timecap) 3 sets DB Bench Press 8-12 reps inbetween sets 1 L Prowler Pull (without hip moving action) B. Conditoning (25 min timecap) In teams of 3, complete 3 rounds each of:350 Meter Row(rest station)20 Dumbbell Hang Cleans (50/35 lbs)(rest station)10 Strict Pull-Ups + 15 Ring Pushups(rest station) Teammates will attack […]
Skill: work 7 min on hinge movement Stiff-Leg Sumo Deadlifts then 10 min warmup & skill: 3 rounds with a medicine ball:Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position)Turkish Get-Ups x 2 reps each sideBall Slams x 10 reps Then… Every 12 minutes, for 36 minutes (3 sets) for times:50/35 Calories of […]
a. strengthOTMx8 1 CLUSTER (Squat Clean+Thruster) whats your final weight? b. conditioning for time: 10 Rounds 250 m Row /200 m Ski / 500 m Bike ERG 2 Muscle ups (or 4 C2B) 3 Cluster (60/40) 4 HSPU (or Hspu from the box) 5 KB Swings (32/24)
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 […]