A. Strength (00:15-00:40) 1) Push Press + Push Jerk + Split Jerk: 10 x 1 + 1 + 1. Rest 90s.– Build to a moderate weight over the course of 10 sets. Note: Build to a challenging, but technically proficient set. Ending on 80%-85% of 1RM push press today is a good goal. There should […]
A. Prep for WOD work on lat activationwork on pressing mechanics B. Conditioning (00:25 – 00:50) Teams of two will alternate movements to complete AMRAP 24 minutes:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Knees to Elbows or Hanging Leg Raises12 Russian Kettlebell Swings15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does […]
A. Strength (00:15-00:40) 1) Elevated Sumo Deadlift: 5-4-3-2-1+. Rest 2:00 – starting right below knee– Note: The purpose of the rack deadlift is less range of motion – working the top range with supramaximal loading (for most people at least.) 2) Warm-up Back Squats & Russian KBS B. Conditioning (00:40-00:55) For time: 30 Back Squats […]
A. Prep for WOD B. ConditioningIn teams of 3 with a running clock: 0:00-15:00 AMRAP: 600 Meter Run (each is running 600 m) 90 Wall balls (20, 14) 180 Double Unders 2 min rest then.. 17:00-32:00 AMRAP: 600 Meter Medball Run (20, 14) (each is running 600 m)60 DB Hang Power Cleans (50, 35) 120 […]
Odd-Object Work:5 rounds – start every 5 min:4 Längen Box Push 15++ Sandbag/DB Ball Squats (until muscle failure)15 cal row/bike Conditioning:optional: wearing a 20/14# Weight Vest:21 Front Squats, 21 KB Swings, 400m Run15 Front Squats, 15 KB Swings, 400m Run9 Front Squats, 9 KB Swings, 400m Run Rx Barbell – 60/ 42,5 kgRx Kettlebell – […]
A. Strength Strict Wide Grip Pull-ups: 3/4 x 5-6. Rest 90s. – Perform all sets with one weight or Bodyweight. B. Conditioning With 12 Minutes on the clock: Row 1000m With the remaining time AMRAP: 20 SUPINATED Barbell Rows (42,5, 30) 10 Push Press (42,5, 30) Note: we are shooting for maximal repetitions with push […]
A. Strength (00:15-00:35) Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Front Squat or Goblet Squat x 5 reps Station 2 – Chin Ups x 5-6 reps Station 3 – Reverse Snow Angels x 15 reps @ 2020Station 4 – Hollow Rocks or Hollow Hold x 45 seconds B. Conditioning21-15-9Wall Ball ShotsBurpees
A. Strength (00:15 – 00:50) 1) Wide Stance Box Squats: 3 warmup sets8 x 3 @55-65% of Back Squat 1RM– 15” Parallel Box 2) Seated Dynamic Box Jumps: 1 warmup set 5 x 3, every 60s. Note: This is week 2 of our dynamic effort work. All sets should be fast/explosive but executed with perfect […]
A. Strength Every 90 seconds, for 18 minutes (3 sets of each):Minute 1 – Supine Ring Rows x 8 reps Minute 2 – Strict Toes to Bar x 6-8 reps Minute 3 – Handstand Hold x 45-60 secondMinute 4 – L-Sit (or L-Sit progression) x 45 seconds (accumulated) B. Conditioning 2 sets for max reps:3 […]
A. Strength4 sets of:Romanian Deadlift x 6-8 reps Bat Wings x 6 reps (https://www.youtube.com/watch?v=1K1L72HeeKI)(hold KBs/DBs in the top position for 5 full second each rep) Plank Hold x 30-45 seconds B. Conditioning3 rounds for time of:20 Single-Arm Alternating Dumbbell Snatches20 Jumping Lunges10 Strict Pull-Ups C. Acessory Single Leg Glute Bridge: 3 x 15 ea. No […]
A. Prep for Conditioning (00:03 – 20:00) With a partner and two light KBS:100 Meter Farmer Carry (50 meters each)100 Meter Front Rack Carry (50 meters each)100 Meter Asymmetrical Carry (50 meters each) Then grab plates and boxes and complete,10 Walking OH Lunges (each athlete)10 Ground to Overhead with a plate (each athlete)10 Alternating Step-ups […]
A. Conditioning 1 AMRAP 15 500 Meter Row20 Alternating Cossack Squats (if possible with Kettlebell Goblet Hold)20 Single-Arm Kettlebell Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Conditioning 2 AMRAP 15 20/15 Calories of Assault Bike40 Push-Ups20 Wall Ball Shots C. Acessory 1a) Banded Facepull-apart: 4 x 15. […]
A. Strength (00:15-00:35) 1) Close Grip Floor Press: 3/5 x 4 @75% of 4/26. Rest 90s.2) Strict T2B/Push-up Warm-up x 5 minutes. Note for 1) These do not have to be ”speed sets” and all reps should be ”controlled” meaning the eccentric should take roughly 2 seconds with an explosive concentric phase. B. Conditioning (00:35-00:55) […]
A. Strength (00:15-35)4 sets of: Dumbbell Bench Press x 10-12 reps Kettlbell Swings x 25 reps Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111 B. Conditioning (00:35-00:55)6 sets of: 10 Dumbbell Push Presses 10 Box Step-Ups with Dumbbells Rest 60 seconds after each rounds
A. Strength (00:15-00:40) 1) 1 1/4 Front Squat: 3-3-3-3-3-3. Rest 2:00 – Build to a 3RM. 2) Metcon Prep: Power Snatch: 3 x 5, fast touch n go reps with desired metcon weight. Rest 60s. Note: The purpose of the 1 1/4 Squat is to provide time under tension and reinforce the bottom position of […]
Teamwork makes the dream work…. Warmup: Partner up and grab medballs and KettlebellsComplete 2 sets of 10 each person:20 Wall balls20 Russian KBS20 Hand Release Push-up / Box Pushups20 T2B or Kneeraises200 Meter Run together B. Teamcondi With your partner:AMRAP 8min:8 Wall balls (20, 14)8 KBS (32, 24)*One athlete completes a full round Rest 60s […]
ODD OBJECT SATURDAY: Push yourself mentally! Warmup:Cyclical WorkoutAMRAP 6:10/10 Single Arm KB Snatch10/10 Single Arm KB Front Rack Squats30m/30m Single Arm Front Rack Carry 5 AMRAPS for 10 min each, 3 min rest between rounds: 1) Pec Flyes & Rope Pulls & Hammer CurlsDB Pec Flyes: Max effort with a weight you can use for […]
A. Strength 1) Push Press: 5-4-3-2-1+. Rest 2:00– 3-4 singles above 90% building to a new 1RM– Beginner: 7 x 4 only adding weight if form permitsinbetween 1-Arm KB Rows: 4 x 10 per arm– Neutral grip B. Conditioning For time:100 Double Unders25 Push Press (42,5, 30)75 Double Unders20 Push Press (60, 42,5)50 Double Unders15 […]
A. Strength (00:15-00:35) 4 sets of:Back Squat x 8-10 reps (slow decent, explosive getup) Strict Pull-Ups x 8-10 reps Hollow Rocks or Hollow Hold x 30-45 seconds B. ConditioningAMRAP 7 minutes of: 6 Dumbbell Thrusters12 V-Ups12 Kettlebell Swings C. Acessory Banded OH Triceps Extensions: 4 x 15
A. Prep for Wod (00:10 – 00:20) B. Conditiioning (00:20 – 00:40) AMRAP 40 min: 400 Meter Run 20 Jumping Lunges 20/15 Calories of Assault Bike 20 Jumping Lunges 40/30 Calories of Rowing