A. Strength3 sets of:Goblet Squat x 6-8 reps (if more load is needed, perform double kettlebell front-racked squat) Deadlifts x 8-10 Hollow Hold or Hollow Rock x 60 seconds B. ConditioningEvery 5 minutes, for 20minutes (4 sets) for times:20/15 Calories of Assault Bike15 Burpees12 Goblet Squats9 Strict Pull-Ups6 Strict Handstand Push-Ups or 12 Dumbbell Push Presses
A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Strict Barbell or Dumbbell Press x 8-10 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0Station 3 – L-Sit x 60 seconds of accummulated hold B. ConditioningAMRAP 12 minutes of:9 Dumbbell Burpee Deadlifts12 Dumbbell Box Step-Overs15 Dumbbell Push […]
A. Strength3 sets of:Tempo Back Squat x 5 reps @ 6211Rest 60 secondsSingle-Arm Dumbbell Row x 8-10 reps each @ 2111Rest 2-3 minutes B. ConditioningFor time:1200 Meter Run ( 1 big 2 small) 30 meter Walking Lunges with DB/KB Farmer’s Carry800 Meter Run ( 1 big) 30 meter Walking Lunges with DB/KB Farmer’s Carry400 Meter […]
A. Strength EMOM for 16 minutes (4 sets) of:Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011Station 2 – Tall Box Jumps x 5 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it […]
A. Movment Prep Jefferson Deadlifts x 5-10 reps then 2 sets Kettlebell Swings Goblet Squats Kettlebell Thrusters (hands on horns) x 5 Followed by… movement prep 4 Single-Arm Kettlebell Snatches6 Alternating Reverse Lunges with Kettlebell Overhead8 Single-Arm Kettlebell Push Presses(alternate arms each full round) B. Conditioning For time:800 Meter Run (1 big round) Immediately followed […]
A. Movement Prep Supinated Grip Static Hang Perfect Stretch x 10 steps Pronated Grip Static Hang x 60 seconds (accumulate if needed) Bear Crawl x 20 steps forward + 20 steps backward then Plank Shoulder Taps Scapular Pull-Ups Wall Climbs Box Jumps B. Conditioning AMRAP 30 min 500 Meter Row40 Double-Unders100 meter Overhead Carry (24/16 […]
EMOM 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 @ 20X2Station 3 – Paloff Side Steps x 4-5 each side Then… A. StrengthEMOM 12 minutes (3 sets):Minute 1 – L-Seated Dumbbell Press x 10 reps @ 20X1Minute 2 – Dumbbell Push Press x 15 reps @ 10X1Minute 3 […]
A. StrengthEvery 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 @ 21X0(add weight to the pull-ups if you can do so and still hold the tempo and rep range) B. Conditioning2 […]
A. Strength & Skill Movement Prep 3 sets Minute 1 – Frog Pumps x 10 reps (focus on maximal contraction of your glutes during each 2-second hold at the top)Minute 2 – Ring Support Hold x 30 seconds(hold hollow position during the ring support) then EMOM 15 minutes (3 sets) of:Minute 1 – Single-Arm Dumbbell Row x […]
A. Strength 4 sets of eachStation 1 – Back Squat x 10 reps @ 30X1Station 2 – Tall Box Jumps x 10 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 55-60 […]
Against a 30-minute running clock…1000 Meter Row then immediatley AMRAP 6 Strict Pull-Ups / 10 RingRows 10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses15 Russian Kettlebell Swings20 Goblet Squats
A. Strength4 sets of:Deadlifts x 8-10 reps Barbell Glute Bridges x 6-8 reps @ 20X1 Side Plank x 45 seconds each side B. Conditioning 3 rounds for time:500 Meter Row21 Kettlebell Swings12 Burpees
A. Strength Every two minutes, for 6 minutes (3 sets):Dumbbell / Odd Object Walking Lunge x 20 steps @ 10X0 Go heavy the final steps should not be performed without struggle. B. ConditioningAMRAP 5 minutes of:20 Mountain Climbers10 Air Squats Rest 60 seconds, and then… AMRAP 5 minutes of:5 Dumbbell Man-Makers10 Jumping Lunges Rest 60 […]
0. Movement prep Med-Ball Squats x 10 repsMed-Ball Rotational Throws x 10 reps (left)Med-Ball Rotational Throws x 10 reps (right)Med-Ball Deadlifts x 10 repsMed-Ball Alternating Step-Ups x 10 reps A. StrengthEvery 2 minutes, for 24 minutes (3 sets) of:Station 1 – Romanian Deadlift x 8-10 reps @ 40X1Station 2 – Dumbbell Alternating Reverse Lunges x […]
A. SkillTurkish get up & some running drills B. ConditioningEvery 7 minutes, for 35 minutes (5 sets) for times:400 Meter Run8 Strict Pull-Ups12 Dumbbell Box Step-Overs400 Meter Run
A.StrengthEvery 90 seconds, for 18 minutes (4 sets of each):Station 1 – Dumbbell Bench Press x 5-6 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111Station 3 – 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm B. ConditioningEvery 6 minutes, for 18 minutes (3 sets) for times:500 […]
Warm-Up. Tabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall Climbs Then…B. conditioningEvery 12 minutes, for 36 minutes (3 sets) for times of:50/35 Calories of Assault […]
A. Strength3sets of:Front Squat x 4 reps @ 42X1 Front-Leaning Rest on Rings x 60 seconds Landmine Row x 6-8 reps each arm B. Conditioning3 rounds for time of: Run 400 Meters 15 Goblet Squats inbetween rounds 4 wallclimbs
A. Strengthwork on hinging Deadlift variation of coaches choice to be defined by coach B. Conditioning EMOM 30 minutes (6 sets) for max reps of:Minute 1: 15-18/10-12 Calorie Bike or RowMinute 2: 20 Box Jump-OversMinute 3: 20 V-UpsMinute 4: 60 seconds of Max Reps Devil’s PressMinute 5: Rest
Movement Prep: Prone WalkoutsBanded Bent-Over Seasaw RowsSuperman to Hollow Rolls A.Strength3 sets every 90sec Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps Station 3 – Single-Arm Dumbbell Row x 8 reps each Station 4 – Ab-Wheel or Barbell Roll-Outs x 12-15 […]