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A. Strength

3 sets of

Station1:
12 reps of Glute Bridges
directly into
banded bodyweight Glute Bridges (minimum of 30 reps)

Station2:
max reps seated DB Press

Station3:
Lsit hanging for 45 sec accumulated

 

B. Conditioning

15-9-6:
Deadlifts (100/60)
Highbox Jumps (step down)

A. Strength

3 sets of

Station1:
12 reps of Glute Bridges
directly into
banded bodyweight Glute Bridges (minimum of 30 reps)

Station2:
max reps strict HSPU

Station3:
Lsit for 45 sec accumulated (advanced on parallets, int hanging)

 

B. Conditioning

21-15-9:
Deadlifts (120/85)
Highbox Jumps (step down)

A. Skill

work on your HS walk

for 15 min

EMOM 10min style (HS walk skill)
Even: Coach defines a progression for every individual athlete (group) 40 sec workwindow
Odd: 1 min one sided KB Frontrack March (24/16, change sides in following round)

B. Conditioning (25 min TC) start in heats of 4 every 4mins
3 Rounds of
7 HSPU
7 Pullups
7 Burpees
inbetween 50/35 Calorie Row/ski
3 Rounds of
7 HSPU
7 Pullups
7 Burpees
inbetween 50/35 Calorie Row/ski
3 Rounds of
7 HSPU
7 Pullups
7 Burpees

A. Skill

work on your HS walk

for 15 min

EMOM 10min style (HS walk skill)
Even: Coach defines a progression for every individual athlete (group) 40 sec workwindow
Odd: 1 min one sided KB Frontrack March (24/16, change sides in following round)

B. Conditioning

AMRAP 14min
10 Calories of Assault Bike
10 L-Seated Dumbbell Presses
10 Stationary Dips
10 Push-Ups

A. Skill

work on your HS walk

for 15 min

EMOM 10min style (HS walk skill)
Even: Coach defines a progression for every individual athlete (group) 40 sec workwindow
Odd: 1 min one sided KB Frontrack March (24/16, change sides in following round)

B. Conditioning (25 min TC) start in heats of 4 every 4mins

3 Rounds of
7 Thrusters (35/25)
7 Pullups
7 Burpees

inbetween 50/35 Calorie Row/ski

3 Rounds of
7 Thrusters
7 Pullups
7 Burpees

inbetween 50/35 Calorie Row/ski

3 Rounds of
7 Thrusters
7 Pullups
7 Burpees

A. Strength (24min)

Every 2 minutes, for 24 minutes (4 sets):
Station 1 – seated Zpress x 8-10 reps
Station 2 – Ring Prone Plank for 20-30sec
Station 3 – strict pullups 8-10 reps

B. Conditioning

6 min AMRAP
1000m/800m row/ski
max reps wall balls

rest 1 min

6 min AMRAP
1 burpee + 1 medball clean
2+2, 3+3, 4+4, etc…

A. Strength (24min)

Every 2 minutes, for 24 minutes (4 sets):
Station 1 – seated alternating Zpress x 8/8 reps
Station 2 – ring body saw 8-10 reps (https://www.youtube.com/watch?v=EqGVH1qHzwU)
Station 3 – strict *weighted pullups

B. Conditioning

6 min AMRAP
1000m/800m row/ski
max reps wall balls

rest 1 min

6 min AMRAP
1 burpee + 1 medball clean
2+2, 3+3, 4+4, etc…

C. Core
Coaches Choice

A. Skill
work on your pistol for 10 min

EMOM 8 min
Odd: 5-8 *weighted pistols per leg
Even: 5-8 *weigthed c2b pullups ”

B. Conditioning (timecap 20 minutes)
3 rounds (a blast from the BrickboxBash 2018)
30 alternating pistols
10 C2B/Pullup/Jumping Pullups
30 cal rowing/biking/skiing
10 T2B / knee raises


“C. Cooldown (Coredown)
EMOM 10 minutes:
odd: 20-30 seconds L-Sit on paralettes
even: 15/12 cal ski erg (or row)”

A. Strength

6 sets, work up to heavy
1 hang clean above the knees (squat)
1 clean from the ground
2 push jerks

B.Conditioning

3 Rounds:
400 Meter Run
15 Clean and Jerks (52,5/35)
75 Double Unders

C. Finisher
6 min EMOM
10 Dumbbell Skull Crushers
10 Lateral Raises