A. Strength (00:15-00:30) 1) Max Strict Chin-ups x 1 set.2) Max Strict Push-ups x 1 set / advanced athletes strict HSPU 3) Max L-Sit Hold x 1 set / beginner Hollow Hold B. Conditioning Every 4:00 x 5 Sets:20 Walking Lunges 15 Hang Power Cleans (60, 42,5)5 towel Pullups / 1 legless Rope Climbs50 Double […]
A. Prep for WOD B. Conditioning in teams of 2 alternating movements throughout, AMRAP 30 minutes of: 25 Mountain Climbers 20 Kettlebell Swings 15 Wall Ball Shots 10 Alternating Reverse Lunges with Dumbbells 5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, […]
A. Strength Barbell Glute Bridges: 6 x 6– Use one challenging weight for all sets B. Conditioning In 12:00 minutes50 Wall balls (20, 14)40 Lateral Burpees over the Bar30 Deadlifts (120, 80)Remaining time AMRAP: Wallballs C. Accessory 30 one sided glute bridges
Warm up: 3 rds10 cal row or bike10 KB Bottom up Presses / side 10 KB Reverse Bottom up Lunges / leg then.. intense shoulder Warmup with Eminem 😉 (Plank / Pushup) A. Strength (00:15-00:35) 4 sets for max reps of: 45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken […]
Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Single-Arm Dumbbell Row x 8 reps rest 1-2 min between each exercise. B. Conditioning17 min BUDDY AMRAPshare workload in teams of 260 push […]
A. Strength (00:15-00:35) 4 sets for max reps of: 45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken reps) Rest 30 seconds 45 seconds of Strict Handstand Push-Ups or L-Seated Dumbbell Press Rest 30 seconds 45 seconds of Strict Pull-Ups or Ring RowsRest 30 seconds B. Conditioning (00:35-00:55) For […]
A. Strength (00:15-00:35) Front Box Squat: 8 x 3 @60-65% of 1RM Front Squat work in EMOM style– Parallel Box (15-16”)– 3-4 ramp-up sets prior to starting the clock. This done as an EMOM.– Slightly wider stance than normal.– If no recent 1RM, go by feel and make sure athletes are fast off the box. […]
A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:59)In teams of two, alternating each movement, complete 10 rounds for time of: 500/400 Meter Row 10 Goblet Squats 10 Burpee Box Step-Overs (20″/18″) (Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs […]
A. Strength (00:15-00:35) 1a) Shoulder Press: 4 x 5reps 1b) 1-Arm DB Rows: 4 x 10 each side*1a we are building in weight each set and 1b use one challenging weight for ALL sets. B. Conditioning (00:35-00:50) AMRAP 15min20 Hang Power Cleans (42,5, 30)20 Thrusters (42,5, 30) 20 Burpees C. AcessorySingle Arm Banded Pushdowns: 3 […]
A. Strength (00:15- 00:35) 3 sets of:Back Squat x 8-10 reps Supine Ring Rows x 10-12 reps Nose-to-Wall Handstand Hold x 30-45 seconds B. Conditioning (00:35 – 00:59)AMRAP 15 min“Strict Cindy” 5 Strict Pull-Ups 10 Push-Ups 15 Air Squats
A. Skill (00:15-00:25) EMOM 10min:MINUTE 1: 20s L-Sit Hold on ParalletsMINUTE 2: 30-40sec Wall Facing Handstand Hold B. Conditioning (00:25-00:59) Each for quality, perfect reps:5 Rounds of 60s/30s off:1a) Wall balls (20, 14)1b) Double Unders1c) Row, Bike, Ski Erg for Calories1d) Pullups
A. Strength (00:15-00:35)3 sets Station 1 – Dumbbell Shoulder Press x 8-10 reps Station 2 – Strict Pull-Ups x 6-8 reps Station 3 – Farmer’s Carry x 100 Meters B.Conditioning (00:35-00:50) 3 rounds for time of:400 Meter Run30 Russian Kettlebell Swings Buyout:30 weighted KB Frontrack Lunges
A. Strength (00:15-00:35)Back Squat Clusters4 x 2.2.2 (15sec .) ( with 3 warmup sets before) Rest 2:00 between sets– Build to a heavy set B. Conditioning For time: (timecap 12min) Buy in:50 T2BThen,50 KB Front Rack Walking Lunges (32, 20)
Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength (00:15-00:35)3 sets of: Frontrack Weighted Box Step-Ups x 8 reps each side L-Sit Taps x 40 seconds (10 each leg x 2 sets) Seated Press x 8-10 reps each side B. Conditioning20 min BUDDY […]
Warmup: Every 90sec x 3 Sets Bike/Row 9 CAL 12 Air Squats Every 90sec x 3 Sets 5 Wallclimbs 10 Wall Facing Shoulder Taps then.. Squat, Ankle, Wrist and OH Mobility Strength: 3 sets of: Overhead Squat x 5 reps (use a progressively narrower grip for every set) Rest as needed Followed by… 3 sets […]
A. Strength (00:15-00:35)3 sets of:(Dumbbell) Walking Lunges x 20 stepsand 1 min of wall sit B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:30 Single-Unders10 Russian Kettlebell Swings Rest 90 seconds, and then… AMRAP 5 minutes of:5 Push-ups15 Box Jumps (or Step-Ups) Rest 90 seconds, and then… AMRAP 5 minutes of:10 Knee Raises10 Air Squats