A. Prep for WOD B. Condi For time: 10 Bench Presses (80/50kg) 20 Calories of Assault Bike 40 Calories of Rowing or Ski Erg 15 Bench Presses (80/50kg) 30 Calories of Assault Bike 60 Calories of Rowing or Ski Erg 20 Bench Presses (80/50kg) 40 Calories of Assault Bike 80 Calories of Rowing or Ski […]
A. 3 Sets of: Max Reps SB Push Presses(15+) into Seated HOH Rope Pull B. 3 Sets of: 30 Alternating Jumping Lunges(total) into Reverse Sled Drag C. For time: 400m Run 400m SB Carry @ 0.5 BW 400m Run
10 Rounds for time of: 10 Hand Release Push-Ups 10 KB Goblet Squats 32/24kg 10 Strict Pull-Ups 10 KBS 32/24kg Note: Instead of 10 Reps, Intermediate perform 7 and Beginners perform 5 Reps of each movement.
A. For time: 1600 Meter Run 100 Double Kettlebell Sumo Deadlift 50 Calories of Assault Bike 50 Dumbbell Box Step-Overs 1600 Meter Run
A. Prep for WOD B. CondiIn teams of 2, AMRAP 40 minutes of:4 Strict Pull-Ups8 Push Presses (60/42,5kg)12 Front Squats (60/42,5kg) *Every 6 rounds (3 per teammate), teams must run 400 meters together – with both back in before starting the triplet.
A. Skill Every 2 minutes, for 16 minutes (8 sets) of:Clean from 1cm Below the Knee + Jerk(pause for 2 seconds at 1cm below the knee, and clean from the position, followed by a jerk) Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something […]
A. Warm up Strength: 4rds max Supinated Pull into Dip Wod: 10rds EMOM 200m row 15 KB swing 12 K2E 9 Box Jumps ( step ups )
A. Prep for Wod B. Hero Wod „Sean“10 Rounds For Time11 Chest-to-Bar Pull-Ups22 Front Squats (35/25kg)
A. Biceps Burner B. Triceps Burner C. 3 Sets of: HOH Rope Pull D. 4 Sets of: Bench Press w/ Narrow/Normal/Wide Grip 6-6-6 Reps. Find weight where you can perform 2x the pattern in a row + E. Tabata: L-Hang
A. Warm-Up/Teams of 2, with a 32/24kg KB: 800m Suitecase Carry Switch hands/Partner however you like. B. OA DB Sumo Deadlift off block: 10/10 – 10/10 – 10/10 C. Sumo Deadlift off blocks: 5-5- D. For time: 15/12 cal Assault Bike30 Burpees200m Run
A1. For 10min on the minute perform 3 Power Clean and jerk >60% 1 RM Roughly 7-10s of work. A2:For 10 minutes perform 30s max power clean and jerk >30% 1 RM, rest 30s between efforts B. Conditioning 21-18-15-12-9-6-3 DL ( 100 / 70 ) T2b inbetween 25DU
A. In teams of 2, complete for time:2000 Meter Row* Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold. When the […]
A. Warm-Up: 2-3 Rounds of: 15m Reverse Plate Drag aka Hamstring-Burner w/ 5/10kg Plate 15m Plate Front Rack Lunges 30 Plate Russian Twists(total) B. Learning Movement: Deadlift hinge with sandbag hinge with barbell B. Conditioningin teams of 2 Buyin: 4×200 Meter Relay Run 10 rounds of 10 Box Stepover with db in farmer carry4 Chinups10 […]
Condi1: (12min) 3sets of 4 min AMRAPsin a 3 min timewindow500 meter row AMRAP DB Push Press1min rest 3 min rest Condi2: (12min)For time: (12min timecap)50 Burpee Pullups rest of time diagonal plank 3 min rest Condi 3: (12min)AMRAP 6 min in teams of 2 1: run 1 round 2: t2b then AMRAP 6 min […]
A. Prep for Wod B. Hero WOD Edward WhiteEMOM for 23 minuteson every minute3 Deadlifts (100/70kg)and 5 Strict Pull-Ups
A. Teams of 2: 5 Rounds of: A 10 DB Side Delt RaisesB 10 DB Side Delt Raises -then, no rest- 5 Rounds of: A 10 DB Shoulder PressesB 10 DB Shoulder Presses -then, no rest- 5 Rounds of: A 10 DB Upright RowsB 10 DB Upright Rows B. AMRAP 30: 1 SB Clean @ […]
A. Warm-Up: 10-20-30-20-10 Double UndersSit-Ups B. A 6 minute running clock, perform: 60/48 Calories Assault BikeWith the remainder of time AMRAP Strict Pull-Ups C. A 6 minute running clock, perform: 2000/1600 BikeWith the remainder of time AMRAP WBS 9/6kg D. A 6 minute running clock, perform: 1000/800 RowWith the remainder of time AMRAP Box Jumps […]
team WOD – in teams of 2:4 rounds for time:-30 double db clean-90 double unders-30 double db squat-90 double unders 3′ rest for time:60 alternating burpee box jumps 3′ rest 4 rounds for time:-40 cal echo bike-20 toes to bar (only one is working)
A. Prep for WOD B. ConditioningIn teams of 2, with only one partner working at a time, complete the following for time:1600 Meter Relay Run (alternating 400 meters)immediately followed by…20 rounds (partners alternating full rounds) of…4 Strict Supinated-Grip Pull-Ups8 Ring Dips or Stationary Dips12 Push-Ups16 Air Squatsimmediately followed by…1600 Meter Relay Run (alternating 400 meters)
Warm-Up. 2 sets of:Wall Sit x 30 secondsSeated Pike Double Leg Lift x 15 repsSupinated Grip Hanging Tuck Hold x 15 seconds Followed by… Two sets of:Kettlebell Suitcase Carry x 50 feet per armKettlebell Swing x 15 repsBroad Jump x 3 reps, reset between reps, and give maximal effort A. Strength6sets Halting Clean Deadlift + […]