Kategorie: Intermediate

INTERMEDITATE 21/02/2019

A. Strength (00:15-00:35) 3 sets of: Dumbbell Bench Press x 8-10 reps Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck to Extension x 6 reps Rest 45 seconds B. Conditioning (00:35-00:50) In teams of 3, with only one member working at each station at any one time, AMRAP 15 minutes of: Station 1 – […]

INTERMEDITATE 20/02/2019

A. Prep for WOD B. Conditioning (00:15-60:00)In teams of 2, alternating each movement, complete 10 rounds for time of:400 Meter Run/Row40 Air Squats10 Burpee Box Step-Overs (20″/18″) (Partner A runs 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs 400 meters; etc…)

INTERMEDITATE 19/02/2019

A. Strength 5 sets of:Dumbbell Z-Press x 8-10 reps Rest 60 secondsStationary Dips x Max Reps (add weight or assistance to allow your rep range to sit between 10-15 reps)Rest 60 seconds B. ConditioningAMRAP 10 min 15/10 Calories of Assault Bike30 Kettlebell Swings

INTERMEDITATE 18/02/2019

A. StrengthEvery 2 minutes, for 18 minutes (3 sets of each):Station 1 – Front Squat x 10 reps (slow decent) Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps Station 3 – Single-Leg Hip Bridge x 15 reps each leg B. ConditioningFor time:30 Wall Ball Shots30 Walking Lunges with KB/DB Farmer’s Carry20 Wall Ball Shots20 […]

INTERMEDITATE 16/02/2019

A. Prep for WODB. ConditioningIn teams of 2, with only one person working at a time, complete:100 Russian Kettlebell Swings400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike50 Strict Pull-Ups400 Meter Run/Row/Ski/Bike75 Barbell Thrusters400 Meter Run/Row/Ski/Bike100 American Kettlebell Swings

INTERMEDITATE 15/02/2019

A. Coressession Tabata Core 4 x 4 min 16 min B. Conditioning AMRAP in 20 minutes of:8 Hanging Knee Raises10 Dumbbell Hang Clean & Jerks14/12 Calorie Row

INTERMEDITATE 14/02/2019

A. Strength (00:10-00:30) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Dumbbell Bench Press x 12-15 repsStation 2 – Single-Arm Kettlebell Row x 8 reps each Station 3 – Side Plank x 45 seconds each side B. Conditioning (00:30-00:50)2 sets for max reps of:90 seconds of Assault Bike for CaloriesRest 30 […]

INTERMEDITATE 13/02/2019

A. Strength (00:15-00:40) 4 sets of:Split-Stance Romanian Deadlift x 8 reps each leg (slow decent) Goblet Squat x 8 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Rest 45 seconds B. Conditioning (00:42-00:54) AMRAP 12 min12 Dumbbell Power Cleans12 Alternating Reverse Lunges with Dumbbells12 Burpees C. Acessory work (00:54-00:58) Tabata (8 […]

INTERMEDITATE 12/02/2019

A. Skill (00:10 – 00:20) prep for WOD work on your T2bfor active hanging shoulders B. Conditioning (00:20 – 01:00) Every 10 minutes, for 40 minutes (4 sets) for times:Row 1000 Meters6 Strict Toes to Bar9 Strict Pull-Ups12 Strict Handstand Push-Ups or L-Seated DB Presses

INTERMEDITATE 11/02/2019

A. Strength (00:15-00:35)3 sets of:Back Squat x 8 reps Supinated-Grip Bent-Over Barbell Row x 8 reps Straight Body Ceiling Reaching Crunches x 20-30 reps ( https://www.youtube.com/watch?v=3xFqYd2FbTY&feature=youtu.be) Reverse Snow Angels @wall x 15 reps Rest 45 seconds B. Conditioning (00:35-00:55)For time:Row 400 Meters40 Russian Kettlebell Swings40 Single-Arm Kettlebell or Dumbbell Thrusters40 Russian Kettlebell SwingsRun 400 Meters […]

INTERMEDITATE 08/02/2019

A. Strength4 sets of:Snatch-Grip Romanian Deadlift x 6 reps Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)Rest 60 seconds B. ConditioningFor max reps/calories:2 Minutes of Assault Bike (for […]

INTERMEDITATE 07/02/2019

A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Medicine Ball Hamstring Curls x 15-20 reps Strict C2B x 6-8 reps B. Conditioning For time:40 Wall Ball Shots20 Box Jump-Up and Step Downs30 Wall Ball Shots15 Box Jump-Up and Step Downs20 Wall Ball Shots10 Box Jump-Up and Step Downs

INTERMEDITATE 06/02/2019

A. Strength5 sets of:Strict Shoulder Press x 6-8 reps Rest 45 secondsSide Plank Hold x 45 seconds each sideRest 45 seconds B. ConditioningEMOM for 15 minutes (5 sets):Minute 1 – 9 Strict Handstand Push-Ups or L-Seated DB PressesMinute 2 – 10 Pushup BurpeesMinute 3 – 21 V-Ups athletes should be finished @50seconds to have 10sec […]

INTERMEDITATE 05/02/2019

A. Strength Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Tempo Push-Ups x 12-20 reps @ 1111Station 3 – Supinated-Grip Pull-Ups x 6-8 reps (add weight to the pull-ups if you can do so and still hold the tempo and rep range) B. Conditioning […]

INTERMEDITATE 04/02/2019

A. Strength3 sets of:Back Squat x 6-8 reps Supinated-Grip Bent-Over Barbell Row x 6-8 reps Hollow Body Roll to Superman x 6 rolls each way B. Conditioning For time:30/20 Calories of Assault Bike30 Goblet Squats30 Alternating Reverse Lunges with KB/DB Farmer’s Carry

INTERMEDITATE 02/02/2019

A. Prep for WOD B. Conditioning10 pull-ups20 push-ups30 squatsRow 2,000 m15 pull-ups30 push-ups45 squatsRow 1,000 m20 pull-ups40 push-ups60 squatsRow 500 m

INTERMEDITATE 01/02/2019

A. Strength (20min) Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Death March x 20 repsStation 2 – Turkish Get-Ups x 6 reps (3 each side)Station 3 – Side Plank x 45 seconds each side B0. Prep for Wod 10 min to find your 10 RM Frontsquat B. Conditioning 100/70 cal […]

INTERMEDITATE 30/01/2019

A. Strength (15 min) EMOM for 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (25min) 5 rounds […]

INTERMEDITATE 29/01/2019

A. Skill & Strength (20 min) work up to a 2 RM Turkishgetup if you have it: perform 2 sets of: A. weak hand 1/2 TGUP to ALAP waiter´s walk B. strong side 1/2 TGUP to ALAP waiter´s walkC. perform weighted plank B. ConditioningTabata this 8 rounds 20/10sec Air Squatsrest 1 min Hanging Knee Raises […]