A.Skill weightliftingclean complex 10′ emom:-1 high hang squat clean-1 hang squat clean-1 squat clean B. Conditioningin teams of 2- 8 rounds for time:person A:-8 hang power clean (42,5/30)-8 frontrack lungesperson B:-max cal row goal: row as much cals as possible
A. 1 Round: 800m KB Farmers Carry 2×32/24kg B. 1 Round: 400m SB Front Rack Carry @ 0.5/0.33 BW C. “Sally Up, Sally down”: SB Squats @ 0.33/0.25 BW D. 3 Sets of: Sled Pull AHAP
Warm-Up/3 Sets of: 10 OA KB RDL L15m OA KB Suitecase Carry L10 OA KB RDL R15m OA KB Suitecase Carry R A. Work up to heavy but technical sound Deadlift for one repetition B. AMRAP 30: 3 Deadlifts @ 70% of A.6 Strict Pull-Ups400m Run
3 rounds of:1min each station(1) Shuttle runs, 8 m(2) Dumbbell snatches(3) Bike OR Echo for calories(4) Dumbbell box step-ups(5) Strict burpees(6) rest 3 min rest 3 rounds of 1min each station(1) Burpee line runs, 8 m(2) 2 DB Dumbbell Hangclean 5 Pushpress(3) Row for calories(4) T2B (5) Burpee Pullups (6) rest
A. Strength4 sets 8-10 reps Incline Bench Press 8-10 reps RH OA Ring Rows 8-10 reps LH OA Ring Rows B. Conditioning 5 rounds for time of: 20 wall-ball shots10 med-ball weighted pull-ups
A. Strength (20min)3 sets 8 Backsquats @65% of 1 rm directly into 20 meter OA OH Walking Lunges (10meter left 10meter right hand) B. Conditioning (25min) 5 rounds for time of: Max-calorie row OR Echo Bike in 60 secondsTurkish get-ups (24/12) Complete a total of 40 reps (or calories) each round. For example, if you […]
Session 1(Woche 1): Squat1. Warm-Up 2. Learning Movement: Walking Lunges(Weighted)BB Front Squat 3. Workout Movement:Box JumpsStep-UpsStep-overs AMRAP in 7 minutes 10 calorie Row10 Dumbbell Overhead Presses then 1 L Sandbag Alternating Lunges 10 Box Step-Ups
warm up8’1rd run20m lunges2/2 greatest strecht8 scap pull ups2 neg push ups WodAMRAP 40’50 burpees40 walking lunges30 deficit push ups30 pull ups20 hollow rocks1 rd run
A. 4 Sets of: Hercules Hoist Rope Pull B. 4 Sets of: 5 Bent-over Barbell Rows AHAP C. 4 Sets of: Harnessed Bear Crawl
A. Warm-Up: AMRAP 5 5 OA KB Thrusters L 12/8kg15m OA KB Front Rack Lunges L15m OA KB Front Rack Carry L -then, no rest- AMRAP 5: 5 OA KB Thrusters R 12/8kg15m OA KB Front Rack Lunges R15m OA KB Front Rack Carry R B. 4 Sets of: Seated DB OH Presses @21X1Strict (Banded) […]
a. condi1 For Time (with a Partner)500-400-300-200-100 meter Row (each)Partner Holds Kettlebells in Rack (2×24/16 kg)5 Burpee penalty for each drop of kettlebells 3 min rest then b. condi 2 For Time (with a Partner)2000 meter RowThen, 20 Rounds of:10 Toes-to-Bars20 Air Squats16 Russian Kettlebell Swings
2’ wrist warm upthen:8’ amrap10m duck walk10m crab walk forward10m crab walk backward10m bear crawl strength 20’3-4 rounds20-30sec chin over bar hold15-20 lat pull downs8/8 controlled single leg box squats (weighted) emom 15’hs holdoh holdhollow holdsuperman holdrest
A.Every 2:30, for 15 minutes (6 sets) of:Deadlift x 2 reps @ 88-92% of 1-RM B.Against a 3-minute running clock…30/22 Calories of Echobike/Bike 40/30 calMax Reps of Double-Unders2min rest
A. Strength (15min) 3 sets of 8+ reps frontrack sandbag/sb/dbs frontsquats directly to 5/5 Bulgarian Splitsquats B. Condi (30min)AMRAP 815 Calories of Ergo12 Dumbbell Deadlifts9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses Rest 2 minutes AMRAP 815 Calories of Ergo5 Dumbbell Devil’s Presses Rest 2 minutes AMRAP 8:15 Calories of Ergo12 Front-Racked Dumbbell Lunges9 Dumbbell […]
A. Prep for Wod B. ConditioningAMRAP (in a Team of 2) in 15 minutes20 Wall Ball Shots (20/14 lb)20 Overhead Squats (42,5/30 kg)20 Hang Squat Clean-and-Jerks (42,5/30kg)20 calorie row rest 2 min AMRAP (in a Team of 2) in 15 minutes8 Wallclimbs 10 Burpee Box Jump Overs10 DB Hang Squat Clean-and-Jerks (22,5/15) 10 calorie row
For time: 10-9-8-7-6-5-4-3-2-1 SB Cleans @0.66/0.5 BW SB Bench Press @ 0.5/0.33 BW SB Front Squat @ 0.33/0.25 BW Run 200m between rounds.
A. 3 Sets of: A1. 6 Sumo Deadlift off blocks A2. 12 DB Bent-over Rows A3. 30m/30m DB Suitecase Carry AHAP B. For max reps: 1:00min Burpees 1:00min Rest 45s Burpees 45s Rest 30s Burpees 30s Rest 15s Burpees Count is total # of burpees performed.
A. Skill Handstand Drills (EMOMs) B. Conditioning AMRAP in 15 minutes5 Burpees10 Push-Ups15 Air Squats6 meter Bear Crawl (3 meter there and back)
ENDURANCE: EMOM 8 minEven 10 cal Erg Odd Burpee Pullups 2 min rest EMOM 4 min Even : 200 meter run Odd: 5 Box Jumps + AMRAP Pushups EMOM 4 min Even : 200 meter run Odd: 6 Box Russian Stepups + AMRAP Ringrows 2 min rest AMRAP in 8 minutes 6 Double Kettlebell Deadlifts […]
A. Strength 4 Sets of: decline Bench Press x 5 reps @70% rest 15-20 seconds decline Bench Press x 5 reps @70%rest 90 seconds 3 Sets of: Dips x 10 reps @3RIRrest 15-20 secondsInverted Row x 10 reps @3RIRrest 90 seconds*add weight if needed“ B. Conditionig AMRAP in 7 minutes1 Pull-Up2 DB Push Presses (45lbs […]