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A. Strength
in 10 min work up to your heavy 5 RM Deadlift

in 5 sets for 15 minutes:
Deadlift 5-6 reps
rest 30 sec
allout reps Ring Dips (advanced) / stationary Dips (intermediate)
rest 60 sec

B. Conditioning for quality:

3 Rounds, Not for Time:
10 Strict Toes to Bar
20 Romanian Deadlifts (20/15)
30 Abmat Sit-Ups
40 Banded Good Mornings

C. Corework
5 sets of weigthed partner planks
30sec on 30 sec off
(40kg/20kg)

A. Strength
SKILL/ STRENGTH:
14min OT2min
3x strict Muscle Ups/
6x HS Should Tabs/
9x T2Bar

B. Conditioning

Option A.

For time:
12 muscle-ups
Run 800 meters
9 muscle-ups
Run 400 meters
6 muscle-ups
Run 200 meters

Option B. (for athletes who are able to perform 8 strict Pullups with no break)

For time:
12 kipping C2B
Run 800 meters
9 kipping C2B
Run 400 meters
6 kipping C2B
Run 200 meters

Option C. (for athletes who are not able to perform 8 strict Pullups)
12 strict Pullups
Run 800 meters
9 strict Pullups
Run 400 meters
6 strict Pullups
Run 200 meters

C. Corework
3 sets of Paloff Press 8-10 reps with resistance band

In teams of two, with only one teammate working at any time, complete for max reps of:

S1:
3 Minutes of Assault Bike
Rest 1 Minute
S2:
3 Minutes of Burpees over Partner
Rest 1 Minute
S3:
3 Minutes of Jumping Lunges (or Alternating Reverse Lunges)
Rest 1 Minute
S4:
3 Minutes of Rowing
Rest 1 Minute
S5:
3minutes of Ski Erg
Rest 1 Minute
S6:
3minutes of Rotational Medball Partner Throws (change sides every 30sec)
Rest 1 Minute
S7:
3minutes of heavy Russian Swings
Rest 1 Minute
S8:
3minutes of DB Push Press
Rest 1 Minute
S9:
3minutes of SandBag Squats
Rest 1 Minute
S10:
3minutes of Battle Ropes
Rest 1 Minute

A. Strength (total work time 21min)
in 6 minutes work up to your 3 RM Overheadsquat

in 5 sets for 15 minutes:
Overheadsquat 3-4 reps
rest 30 sec
Ab-Wheel- Rollouts (use Barbell) 8-10 reps
rest 60 sec

B. Conditioning (timecap 20 min)
for time:
20 Power Snatches (42,5/30)
20 Burpess over Bar
20 Overhead Squats (42,5/30)
20 Burpess over Bar
20 Full Squat Snatches (42,5/3)
20 Burpess over Bar

(burpees are lateral, limiting factor is the full squat snatch,
so try to find a weight which allows good form and technique

 

A. Prep for WOD
proper warmup of knees
further going into pullup mechanics

B. Conditioning

For time:
Buyin:
2000 Meter Row

immediately followed by…

Option A (advanced athletes)

Five rounds of:
9 Front Squats (70kg/50kg)
12 Chest to Bar Pull-Ups

Option B (intermediate athletes)

Five rounds of:
9 Front Squats (60kg/40kg)
8 strict Pull-Ups (*negative using no Bands)
immediately followed by…

Option C (beginner athletes)

Five rounds of:
9 Goblet Squats
15 Ring Rows

Buyout:
800 Meter Run

A. for 15 minutes
1st min: 1 Burpee + to 1 st Pullup
2nd min: 2 Burpee + to 2 st Pullup
3rd min: 3 Burpee + to 3 st Pullup
4th min: 4 Burpee + to 4 st Pullup
4th min: 5 Burpee + to 5 st Pullup
….
etc until you can not complete reps in 1 Minute
continue to part B

B. reenter WOD if you missed minutes in A part
1st min: 7 Burpee + 7 Squat
2nd min: 8 Burpees + 8 Squats
3rd min: 9 Burpees + 9 Squats
4th min: 10 Burpees + 10 Squats
…..
etc until you can not complete reps in 1 Minute

B. for 15 minutes

in teams of 2:
A: DB KB Frontrack Lungees
B: 4 L Dumbbell Bearcrawls

B: DB KB Frontrack Lungees
A: 4 L Dumbbell Bearcrawls

rest 1min

A: DB KB Frontrack Holds heavy
B: 4 L Dumbbell Bearcrawls

B: DB KB Frontrack holds heavy
A: 4 L Dumbbell Bearcrawls

rest 1 min

A: Dumbbell strict presses
B: 4 L KB Push Bearcrawls

A: Dumbbell strict presses
B: 4 L KB Push Bearcrawls

C. for max 10 min
1set Muscle Failure Finisher:
20+ reps Sandbagsquats
4 *15 m Sledpushes (Boxpushes)

0. Warmup (for max 10min)
A. Strength (for max 20 min)
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ slow controlled eccentric & explosive standup
Rest 30 seconds
Tempo Push-Ups x Max Reps @ 1111 / Advanced Athletes perform Pushups with foot on a plate (Decline Pushups)
Rest 60 seconds

B. Conditioning (for max 20 min)

(for quality)
3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

partner up in teams of 2 for 20*15meter Boxpushes (Sledpush)

3 Rounds:
5 Strict Handstand Pushups
5 Strict Pull-Ups
10 Dumbbell Strict Presses
10 Dumbbell Bent Over Rows (each arm)

3 Sets of Diagonal Plank
in 30work left arm right foot
to 30sec work right arm left foot
30 rest into next set

A.Strength
4 sets of:
Dumbbell Press x 6-8 reps
Single Leg Hip Bridge x 6-8 reps each leg @ 3011 / advanced weigthed with a Barbell
Bottom’s Up Kettlebell Carry x 30meter each arm

Rest 45 seconds

B. Conditioning
Three rounds for time of:
400 Meter Run/Row
30 Kettlebell Swings
20 Stationary Dips /advanced on rings