A.EMOM 8 minutes (4 sets) of:S1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011S2 – Tall 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 25-30 seconds […]
A. Strengthstrict C2B / Pullup increase weightfind 3 rep max in 10 min then work on Kb Skill5 min TGUP5 min clean technique B. Condi 5set x 4min KB complex 1 double clean1 double clean 1 double frontsquat1 double clean1 thruster10 cal row/bike/echo
A. 3 Sets of: A1. 10 Supinated BB Rows @2121 A2. 20 (Weighted) Anchored Sit-Ups B. For time: 100 SB Squats @0.5/0.33 BW If you break the set, you have only 15s the most until you pick up the SB and continue squatting. C. AMRAP 10:DB Manmakers
A. Warm-Up/for quality:10-9-8-7-6-5-4-3-2-1 OA DB Deadlift L @0.33-0.5/0.25-0.33 BWAfter each set perform a 15m DB Suitecase Carry L-then, no rest- 10-9-8-7-6-5-4-3-2-1OA DB Deadlift R @0.33-0.5/0.25-0.33 BWAfter each set perform a 15m DB Suitecase Carry R B. EMOM 5:3 Sumo Deadlifts off blocks(Use up to 80-90% of 1RM Sumo DL)C. 5min to get as far as […]
chipper 50’buy in 800m runthen:50 burpee broad jumps100 cal on ergo150 walking lunges farmers carry200 wall balls250 sit ups if time left amrap: cals on ergometer
warm up 8’10m duck walk10 cossack squats10m bear crawl10 plank to ankle touches strength 30’ 3-4 rounds of3-5 single leg jumps left on plate/box,etc.3-5 single leg jumps right on plate/box,etc.30” top of rings hold10-16 elevated feet shoulder taps3-6 tempo pull ups 3/1/X/2 wod 15’ death by jumping jacks, squats and burpeesstart with 4jj, 2 squat […]
A. 4 sets A1. OA Landmine Press in half lunge6-10 reps per side A2. OA Ring Rows 6-10 reps per side6-10 reps per side then B1. 3sets Strict press 3reps C1. Conditioning AMRAP 4: 20 Double Dumbbell Box Step-Overs 20 Toes To Bar Max Calorie Echo Bike/Row/Burpee Rest 2 Minutes AMRAP 4: 15 Double Dumbbell […]
A. Strength power cleans 9minemom 10min1-3min 5 power cleans4-6min 3 power cleans7-9min 1 power clean d) conditioning 24minAMRAP 3min27 cleans 40/30max cals row/bike/burpee 2min rest AMRAP 3min21 cleans 50/35max cals row/bike/ burpee 2min rest amrap 3min15 cleans 60/40max cals row/bike/ burpee 2min rest amrap 3min9 cleans 70/45max cals row/bike/ burpee Buyout: 50 Wallball-situps
Warm up: AMRAP 8´ 5 Cal Row/ Ski/ Echo/ Bike 5 Push up 5 Air Squat 5 Cal / Echo/ Bike/ Ski/ Row 5 Sit up 5 Reverse Lunges Aktivation: TABATA „CORE“ Skills: – Double Unders – Pistol Squat Workout: hero workout „ANNIE“ 50-40-30-20-10Double UndersSitups
Skill & Strength 5 Sets For Quality:3 Hang Muscle Snatches then Hang Muscle Snatch3 Reps @ 60% 3 Reps @ 75% 3 Reps @ 75% 2 Reps @ 80% 1 Rep @ 85% 1 Rep @ 88% 1 Rep @ 88% B. conditioning 3 Rounds For Time:9 Squat Snatches 61 / 43 kg15 Bar-Facing Burpees21 […]
A. 400m SB Carry B. For time: 50 SB Front Squats @ 0.5/0.33BW50 SB Floor Presses50 DB Front Squats @0.5/0.33BW(both DBs combined)50 DB Floor Presses50 BB Front Squats 0.5/0.33BW50 BB Floor Presses
A. 3 Sets of:A1. Bench Press6x Close Grip + 6x Normal Grip + 6 Wide Grip,repeat pattern for 2 Sets+ in a row till failure A2. 10-15 Ab-Wheel Roll-Outs A3. 5-8 (Banded) Strict Pull-Ups @3121 B. For time: 1000m Row(800m Run) then, no rest12-9-6Devils Press 2×22,5/15kgDB Box Step-overs 2×22,5/15kg Time Cap: 10:00min
amrap 50‘with e10mom starting at 0‘ run 1 big round10 burpees10m walking lunges with medball10 HR push ups10 medball thrusters20 burpees20m lunges20 HR push ups20 medball thrusters30 burpees30m lunges…add 10 reps each round
warm up 10‘1’ du practise4 greatest stretch6 scap pull ups8 air squats1 wall climb A. strength 25‘pistol, dips & pull up progression4-5 rounds (focus on form!)6-10 pistols left/box6-10 pistols right/box6-10 ring dips (depth!)6-10 strict pull ups(wide grip if possible) emom 12‘ (30-45“)hs holdhollow rocksshoulder tapsair squats
A. StrengthDeadlift All Percentages Based Off 1RM Deadlift1 Set of 5 @ 50%1 Set of 3 @ 60%1 Set of 2 @ 70%1 Set of 1 @ 75%1 Set of 1 @ 80%1 Set of Max Reps @ 85% Rest 1-3 Minutes Between Sets. B. Conditioning AMRAP 20:Max Cal Bike/Row/Ski Erg/OR Burpee over Box steps […]
A. Strength Strict Press All Sets Based Off 1RM Strict Press 1 Set of 5 @ 50% 1 Set of 3 @ 60% 1 Set of 2 @ 70% 1 Set of 1 @ 75% 1 Set of 1 @ 80% 1 Set of Max Reps @ 85% Rest 1-3 Minutes Between Sets. B. Conditioning 3 […]
A. Strength (20 min ) 3 sets of:Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1(make sure your knee hovers above the ground without making contact – knee touch without hard impact)1min rest Strict Chinups x Max Reps in 60 secondsRest 60-90 seconds B.4 rounds for time of:40 Double-Unders20 Wall Ball Shots (20/14 lbs)10 Chest-to-Bar […]
A. Technique:A1. How to pick up a SB into Bear Hug PostionA2. How to pick up a SB into Front Rack Position B. SB GTO ladder:2-2-2-2C.SB Clean Ladder:2-2-2-2 D. In Teams of 2, ,I go, you go‘, for time: 5×10 SB Front Squats(each) 0.5/0.33BWE. In Teams of 2, ,I go, you go‘, for time: 5×10 […]
A. strength3 Sets of:4 Backsquats @32X1 B. For time: 50 KBS 24/16kg1 KB TGU L + 1 KB TGU R 24/16kg40 KB Goblet Squats 24/16kg1 KB TGU L + 1 KB TGU R 24/16kg 30 T2B 1 KB TGU L + 1 KB TGU R 24/16kg20 Burpee Box Jumps1 KB TGU L + 1 KB […]
A. StrengthStrict PressAll Sets Based Off 1RM Strict Press 1 Set of 5 @ 65%1 Set of 5 @ 73% 3 Sets of 5 @ 78%1 Set of 5+ @ 78% Rest 1-3 Minutes Between Sets. B. Conditioning 4 Rounds For Time: (16 min TC) 400 Meter Run (2rounds run) 8 Shoulder to Overhead 70/ 50 […]