A. strength4 sets of: Back Squat x 6 reps @ 32X1 Valslide Leg Curls x 8-10 reps @ 3011 B. In teams of 2, complete 6 sets each for time of: A: 20/15 Calories of Assault Bike / Row partner B performs Core work by coach Time Cap = 24:00
Warmup: Supinated Grip Static Hang Perfect Stretch Pronated Grip Static Hang Bear Crawl Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Frog Jumps A. Conditioning AMRAP 30:500 Meter Row40 Double-Unders100 meter Overhead Carry (24/16 kg KBs)20 Dumbbell Thrusters (35/25 lbs)10 Strict Knees to Elbows
warm up Dynamic stretching 5‘5’ amrap 10 cal row/bike 10 narrow stance air squats10 db snatches AMRAP 20‘ Group A 50/40 row30 alt devil press 22,5/1540/30 row20 alt devil press30/20 row10 alt devil press20/10 row 10 alt devil press30/20 row … 3‘ rest then switch AMRAP 20‘ Group B 50/40 bike 30 alt pistols40/30 bike20 alt pistols30/20 bike10 alt […]
Warm up 15‘ dynamic stretching 5‘amrap 10‘10 empty bb fsq10m bear crawl10m inch worm10 empty bb push press 10‘ bb warm upstrict presspush pressfrontsquatthruster …then work up to workout weight for thrusters A. Conditioning HERO WOD „Kalsu“ 100 thrusters for time (RX weight 61kg/43kg)+EMOM 5 burpees (start with burpees) TC: 24‘
A. Warmup Skilldevelopment 10 Strict Press + 10 Front Squats + 30-second Front Rack Carry Rest 15 seconds 5 Cleans (or Swings w/ KB) + 5 Push Press + 30-second Overhead Carry Rest 15 seconds 5 Ground to Overhead + 5 Overhead Squat (can do single-arm OHS w/ KB or DB, if needed) A. StrengthEMOM […]
A. Teams of 2 (one athlete works) 150 cal (bike/row/ Ski) 150 Burpee box jump overs Every 4 min: 1 min plank variation (both athletes) B. Teams of 4 20 min AMRAP A: 15 Cal (bike/row/ Ski) B: 20 WB C: 50 DU D: Rest
0. Warmup KB Complex: 10 Goblet Squats 5 KB Swings rechts 5 KB Rows rechts 5 KB Swings / Rows links 10 presses (strict -> push press) rechts / links 10 Good Mornings increase weight per round / inbetween rounds: 2 Längen Bearcrawl A. Gymnastic Skill Strength: Shoulder / Core Strength: 1) Ring Rows im […]
S1: 4 min of Biking (A) aim for 45/35 cal S2: 4min of Ski Erg (aim for 1K) S3: 1 time the stairs with Kb in farmercarry (24/16) rest of time BP broad jumps (B) S4: 4 min of Sledpush (aim for 50meter) S5: 4 min of Biking (A) aim for 45/35 cal S6: 4 […]
A. Prep for WOD perfect hinging/ running B. Conditoning AMRAP 20 with a partner – ascending reps:3 Deadlifts 3 Burpee Pull-ups5 Line sprint 6 Deadlifts 6 Burpee Pull-ups5 Line sprint 9 Deadlifts 9 Burpee Pull-ups 5 Line sprint And so…*One person works – split as desired.
A. Strength 3setsStaiton 1 – Goblet Squat / SB Squats x 8+ reps (if you can perform more than 15 reps, go heavier) Station 2 – Inverted Row x 8+ reps (if you can perform more than 15 reps, go lower with the bar) Station 3 – Abwheel Rolllouts x 8+ reps (if you can […]
A. Prep for WOD B. Conditioninggo down into the „Hof“ with your buddy and do it! With a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans […]
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 […]
A. Strength (00:15-00:35) Barbell Glute Bridge: 5 x 5– Take 3 sets to build to work weight– Perform all 5 sets with one weight (the work weight should be established after 3 sets– Hold the top of movement squeeze each rep for 1sec B0. Prep for Conditioning Power Clean + Thruster: 3 x 2 + […]
A. Strength (00:15-00:40) 3 sets of Supinated-Grip Bent-Over Barbell Row x 8 reps Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning (00:40-00:50) For max reps/calories:3 Minutes of Rowing3 Minutes of Kettlebell Swings3 Minutes of Assault Bike C. Accessory Banded Row from Plank: 4 x 8-12 each side
A. Strength (00:15-00:40) work up to a heavy complex of 3 Deadlifts2 Power Cleans1 Squat Clean *All done without removing hands from the bar*Build to a max over the course of 6-8 sets Rest 2:00 between sets B. Conditioning (00:40-00:50) Elvis 30 Squat Cleans (82,5/55) C. Accessory 3×20 per side Pallof Presses and foam roll […]
Warmup,.. and then build op to heavy set of 5 rep DL 20 minütiges EMOM: 1) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadliftsimmediately into: 3) EMOM for 5 min: 15/12 Cal Rowimmediately into: 2) EMOM for 5 min: 5 Deadlifts then.. 10 min to prep for workout […]
Warmup/ Mobilisieren: Rücken, Handgelenke Skill: Handstand, Handstand-pushup und Core Gymnastic Strength: Alle 90 sec, für 3 Runden: 1) 4 Wallclimbs oder scaled: 12 Wallsteps 2) 50-60 sek Hollow Hold 3) 50-60 sek Supermans 4) Handstand Pushup (von Box oder Pike) Workout: EMOM for 15 minutes – 5 Runden: Minute 1 – 6 Chinups (C2B if […]
Warmup: 2 Runden 2 Längen Bear Crawl mit 1,25 kg Scheibe am Rücken, sobald Scheibe runter fällt 3 Burpees. 14 Plank to Elbow 10 Back Extensions 6 Pushups Playtime: Squat Mobility Skill: Press Variationen (Strict Press, Push Press, Push Jerk) mit PVC A. Strength: Strict Shoulder Press Every 4 minutes, for 16 minutes (4 […]
Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]