A. strength4 sets of:Deadlift x 8 reps @ 70% of 1-RM DeadliftRest as needed B.conditioning EMOM 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 30 Kettlebell Sumo DeadliftsStation 3 – 20 Toes to BarStation 4 – 10 Strict Handstand Push-Ups
A. strengthdefine strength & skill sessionwith hypertrophy complex B. ConditioAMRAP 10:10 Bar Muscle-ups30 Hang Power Cleans 70 / 48 kgMax Meter Run Rest 3 Minutes AMRAP 7:10 Bar Muscle-ups20 Hang Power Cleans 70 / 48 kgMax Meter Run Rest 3 Minutes AMRAP 4:10 Bar Muscle-ups10 Hang Power Cleans 70 / 48 kgMax Meter Run
a. skill & strengthdefine unilateral one arm strength session b. conditio (26min)In teams of 2, AMRAP 12 minutes of:teammember A: 1 round: 12/9 Calories of Rowing18 DB Snatches (20/16 kg) while team member 2 is working: Overhead Plate Hold (20kg/10kg) – while next teammate completes the row and dumbbell snatches Rest 4 minutes (@16min) In […]
a.strength define a strength session with unilateral squat patern b. conditAMRAP 13:3 Strict Ring Dips30 Double Unders3 Dumbbell Snatches3 Strict Ring Dips30 Double Unders6 Dumbbell Snatches3 Strict Ring Dips30 Double Unders9 Dumbbell Snatches…[Add 3 Dumbbell Snatches Per Round]Dumbbell: 22.5 / 15 kg
warmup: build in:Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsL-Sit Taps x 40 seconds (10 each leg x 2 sets) A. strength 3 sets of each:Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 B.2 rounds for time of:Run 400 Meters15 Goblet Squats 2 rounds […]
a. strength3min Amrap legless rope climbs then build to a heavy single deadlift b. conditioning in teams of 2 2000 meter row 100 t2b 60 ski/ echo / bike
warm up2rds1 small rd run10 medball thrusters20 walking lunges with medball partner wod 45’ amrap with e9mom everybody runs together 4 small rounds and swaps stations afterwards (I go, you go scheme)station (1): sled pullstation (2): wall ballsstation (3): sandbag lungesstation (4): sled pushstation (5): row and ski (both at the same time swap after […]
warm up 10’2 rounds1x inch worm1x bear crawl1x crab walk forward1x crab walk backskill 15’3 roundswall climb plus hs hold 1x maxcrow pose 30-60 sechigh plank 30-60 secfortgeschrittene = free hs practice with partner/wallworkout 20’ emom (30-45 sec)oh holdhollow holdl seated db pressshoulder taps/ single arm plankrest
a. strengthwork up to a heavy 6 Rep Backsquat in 7 sets start first 3 sets with Backrack Lungeescoach to define rep range b. condi For time:1600 Meter Row/Run100 Double Kettlebell Sumo Deadlift50 Calories of Assault Bike50 Dumbbell Box Step-Overs1600 Meter Run/Row
a. strength 6 Sets:6 Bench PressAll Sets @ 60% of 1RM Bench Pres b. conditioning 3 Rounds:15 Double Dumbbell Squats15 Handstand Push-ups 400 Meter Double Dumbbell Farmer’s Carry 3 Rounds:45 Air Squats15 Double Dumbbell Shoulder to OverheadDumbbells: 22.5 / 15 kg’s
A. strength3 sets of each:Station 1 – Barbell Power Rows x 10 repsStation 2 – Strict Pull-Ups x 10-12 reps @21×0 Station 3 – Jefferson Curl x 5 reps @ 4442 B. conditioning 4 minutes of oa KB Snatches dont drop KB in the 4 minutes rest 4 minutes 4 minute oa KB Cluster (clean […]
warmup. build in test: 1 Set For Reps: Max Strict Pull-ups A. Skill 3 Position Snatch mid shin- knee – hip work up to a heavy but perfect complex B. Condi [On the 0:00]9-6-3:Power Snatches 61 / 43 kgBurpee Box Jump Overs (30″/24″) [On the 10:00]12-9-6:Power Snatches 43 / 29 kgBox Jump Overs (24″/20″) [On […]
1: in teams of 2 / AMRAP 6 min A works B in plank variation 20 WBS 20 DU 2 Wallclimbs rest 2 min 2: in teams of 2 AMRAP6A works B in hang variation 3 Burpees 3 Pushup 3 Airsquats rest 2 min 3: in teams of 2 AMRAP6A works B in slambball over […]
wrist warm up2 rds10m bear crawl5 inch worms10 scap pull ups 25’ strength & skill 3-4 rounds1 wall climb + scissor kicks 6-10/ per sideaccumulate 45“ hollow holdcrow pose 30“(if you‘re done early you can try pvc pipe hs hold with partner or do tuck up hs hold, kick up practice, etc. ) wod15‘ cindy5 […]
warm up3 rounds10 up downs1 round run20 walking lungesteam b. conditioning 45’ tcamrap 50 burpees100 cal row/ski150 weighted walking lunges200 m kb farmers carry
A. 3 sets of: Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111 Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111 Station 3 – Prone Plank x 60 seconds Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111 B. 3 sets for max calories/reps: 60 seconds […]
a. skill prep for wod b. conditioning for Time [30 Minute Cap]: 30 Clean and Jerks 52 / 38 kg 1,6 km Run 5 lelgess Rope Climbs / or 20 towel pullups 1,6 km Run 100 Burpees
A.strength4 sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1 Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 The goal for today is to establish your 8-RM Bulgarian Split Squat. B. B. condi For time:1000 Meter Row100 Air Squats75 Russian Kettlebell Swings (24/16 kg)50 Front-Racked Kettlebell Walking Lunges (switch arms as you […]
A. Strength define a Squat Strength Session using sandbags and barbell b. condiAMRAP 15:Max Calorie Echo Bike On the Minute [Starting at 0:00]:10 Wallballs 9 / 6 kg
A. Skill animal flow to Handstand work B. Conditioning Against a 5-minute running clock…20/15 Calories of Assault Bike400 Meter Run (2rounds) Max Reps of Burpee Box Jump-Overs in remaining time Rest 2 minutes, and repeat for a total of FIVE (5) sets – 35 minutes of total workout time.