INTERMEDIATE 20/04/2019
A. Strength:Five sets of:Front Squat x 5 reps @ 75-80%Rest 2 minutes C. Conditioning: AMRAP 20 with a partner:10 Calorie Bike or Ski Erg10 DB Front Squats 10 Alt. DB Snatches *One athlete completes a full round at a time.
INTERMEDIATE 19/04/2019
A. Stength (00:15-00:35) Station 1 – Romanian Deadlift x 15 reps (slow decent)Station 2 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning (00:35-0:55) Complete rounds of 10, […]
INTERMEDIATE 18/04/2019
A. Prep for Wod B. Conditioning (00:10-00:60) In teams of 2, complete the following for time:300 Wall Ball Shots 4000 Meter Run (6 big rounds OR 26 small rounds) 5000 Meter Row INFO: each team gets 1 rower and 1 ball, you are allowed to partion the work as you like, but both members must […]
INTERMEDIATE 17/04/2019
A. Strength (00:15-00:35) 3 sets of:Single-Leg KB Deadlift with one leg pressing against wall x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Db distracted Side Plank x 45 seconds each side B. Conditioning (00:35-00:55)3 rounds for time of:30 Russian Kettlebell Swings20 Jumping Lunges C. Accessory Single Arm Farmer Carry: Max 30meter Trips […]
INTERMEDIATE 16/04/2019
A. Prep for WOD work on proper Lat activation for Pullups and Presses B. Conditioning (00:20-00:50) EMOM for 30 minutes (6 sets) of:Minute 1 – 12/8 Calories of Assault BikeMinute 2 – 12 BurpeesMinute 3 – 8 Strict Pull-UpsMinute 4 – Alternating Reverse Lunges with DB/KBs x 12 repsMinute 5 – 8 Strict Handstand Push-Ups […]
INTERMEDIATE 15/04/2019
A. Strength (00:15-00:40) 3 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps (slow decent)Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 repsStation 3 – Single-Arm Dumbbell Row x 8 reps each Station 4 – Glute Bridges with a KB x 30 reps B. Conditioning (00:40-00:55)For time:Run 800 Meters75 Heavy Russian Kettlebell […]
INTERMEDIATE 13/04/2019
A. StrengthEvery 90 secondsStation 1 – 8/8 PistolsStation 2 – 15 Knee RaisesStation 3 – ALAP Pinchgriphold Carry with (10/5) B. Conditioning 5 Rounds: 1:00 – Max Burpee Box Jumps (24″/20″) 1:00 – double DB Hang Squat Cleans 1:00 – Assault /Echo Bike Calories 1:00 – Rest C. Challenge find the weighted Plank Queen/ King
INTERMEDIATE 12/04/2019
A. Strength3sets of:Goblet Squat x 8-12 reps Banded Pullaparts x 20 reps Kettlebell Swings x 15-20 reps Strict Chin Ups x 6-10 reps B. Conditioning4 sets for max reps of air squats against a 2-minute running clock, with 2 minutes of rest between sets:Row 250 MetersAir Squats (eventually with Pecsticks) C. Acessory AHAP Farmer Carry […]
INTERMEDIATE 11/04/2019
A. Strength (00:15-00:35) 3 sets of:Station 1 – Philly Press (right) x 8 reps (in a lunge, KB FR hold + KB strict Press) Station 2 – Philly Press (left) x 8 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 4 – Hollow Hold x 45 seconds B. ConditioningAMRAP 10:10 Calories […]
INTERMEDIATE 10/04/2019
A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) Buy-in:200 Meter Front Rack KB Carry (24, 16)Then with the remaining time AMRAP:200 Meter Run15 Dumbell Thrusters (25, 15 / unbroken sets)30 Double Unders C. Accessory 3sets 10 reps of Alternating DB Curls between each set 1 Banded Alphabet(same as palof press, with band in […]
INTERMEDIATE 09/04/2019
A. Strength (00:15-00:35) 3 sets of:Death March x 16-20 steps Tempo Push-Ups x 15 reps @ 1111 Alternating Reverse Lunges with DBs x 20 reps B. Conditioning (00:35-00:60) 4 sets of:30 seconds of Kettlebell Swings30 seconds of Rest30 seconds of Dumbbell Push Press30 seconds of Rest30 seconds of Anchored Sit-Ups30 seconds of Rest30 seconds of […]
INTERMEDIATE 08/04/2019
A. Strength (00:15-00:35) 3sets of Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 secondsStation 3 – L-Sit or Hollow Hold x 60 seconds(accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning (00:35-00:55) 3 rounds of:Row 500/400 Meters20 Push-Ups30-second Side Plank (Left)30-second Side […]
Intermediate – 06/04/2019
Strength: 3 unbroken rounds AHAP left: 12 one arm kettlebell swing 12 one arm kettlebell front squat 12 one arm kettlebell push press followed by: everything on the right For every time KB touches ground: 5 Wallclimbs (afterwards) Conditioning „Catch me if you Can“3 Rounds:30/20 Calorie Row30/20 Calorie Assault Bike (old AB: add 5 cal)Line Sprints […]
INTERMEDIATE 05/04/2019
A. Strength3 sets of:Back Squat x 4-6 reps Walking Lunges with Dumbbells x 20 steps Single-Arm Trap 3 Raises x 8-10 reps B. ConditioningAMRAP 12 minutes of:5 Strict Pull-Ups10 Kettlebell Swings20 Air Squats C. Acessory Shoulder Burner: 3 x 10-15 each sideLateral raise + front raise + cuban press Cuban press: upright row+external rotation + […]
INTERMEDIATE 04/04/2019
A. Strength 4 sets of: Dumbbell Press x 6-8 reps Single-Leg Hip Bridge x 6-8 reps each leg Bottom’s Up Kettlebell Carry x 30meter each arm B. Conditioning 3 rounds for time of: 400 Meter Run 30 V-Ups or 20 Hanging Knee Raises 20 Stationary Dips C. Accessory Partner Resistance Fast Walk / 2 rounds […]
INTERMEDIATE 03/04/2019
A. Prep for WOD (00:10 – 00:20) 3sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Slam Rotations to wall or partner x 12/12 reps per side *weighted Plank Hold x 60 seconds B. Conditioning For time:500 Meter Row50 Russian Kettlebell Swings (24/16 kg)
INTERMEDIATE 02/04/2019
A. Prep for WOD (00.15-00:30) B. Conditioning (00:30-00:55) In teams of four, complete as many rounds as possible in 24 minutes of:20 Burpees20 Wall Ball Shots20 Anchored Sit-UpsRest Station DBs Hold Overhead Please read: Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on […]
INTERMEDIATE 01/04/2019
A. Strength (00:15-00:35) 3 sets of:Strict Pull-Ups x 4-6 reps (slow decent) Rest 30 secondsGoblet Squats x 6-8 reps (slwo decent)Rest 30 secondsSide Planks x 30 seconds each sideRest 30 seconds B. Conditioning (00:35-00:55) Part 1: 2 rounds for time of:400 Meter Run10 Strict Pull-Ups10 Strict Handstand Push-Ups / DB Zpress then /or before Part […]
INTERMEDIATE 29/03/2019
A. Strength 3 sets of: Front Squat x 8-10 reps Dumbbell External Rotation x 8-10 reps Kettlebell Swings x 15-20 reps Rest 2 minutes B. Conditioning On a 9-minute clock, 3 rounds for max reps of: 1-minute handstand hold (if possible in free handstand) 2 minutes of wall-ball shots
INTERMEDIATE 28/03/2019
A. Strength (00:15-00:35) Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – Dumbbell Death March x 20 steps Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning (00:35-00:59) 2 sets for max reps/calories of: 3 […]