A. Strength 3 sets of each:Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 secondsStation 4 – Learn a skill, coaches choice B. Conditioning For time:30 Calories of Rowing on Concept 240 V-Ups50 Kettlebell Swings C. Acessory […]
A. Prep for WOD B. Conditioning In teams of 3, complete the following for time: 1200 Meter Relay Run (9 small rounds) 120 Kettlebell Swings 90 Jumping Lunges or Alternating Reverse Lunges 60 Box Step-Overs with Dumbbells 1200 Meter Relay Run 120 Kettlebell Swings 90 Jumping Lunges or Alternating Reverse Lunges 60 Box Step-Overs with […]
A. Strength 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps 30meter Bottom’s Up Kettlebell Carry – 15meter each arm Bulgarian Goat Bag Swings x 10 reps (https://www.youtube.com/watch?v=5XngyO-eIqA) Prone Plank Hold x 60 seconds B. Conditioning EMOM 12 minutes (4 sets) of:Minute 1 – 20 Jumping LungesMinute 2 – 20 V-UpsMinute 3 – 20 Push-Ups […]
A. Strength 3setsStation 1 – Dumbbell Bench Press x 10-12 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning4 rounds for time of:400 Meter Run10 Single-Arm Dumbbell Push Press* (left side)10 Single-Arm Dumbbell Push Press* (right side)15 Stationary Dips C. AcessoryAMRAP 5:25 […]
A. Strength 3 sets of eachStation 1 – Snatch-Grip Romanian Deadlift x 8 reps Station 2 – Hollow Hold or Rocks x 45-60 secondsStation 3 – Strict Pull-Ups x 8-10 reps Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm B.For time:800 Meter Run60 Kettlebell Swings800 Meter Run C. Accessory 3:00 of […]
A. Prep for WOD prep for movements B. Conditioning In teams of 2, with only one person working at a time, AMRAP in 30 minutes of: 1000 Meter Row 100 double Kettlebell Deadlifts100 Partner Pushups100 Meter Kettlebell Farmer’s Carry100 Wallballs100 double Kettlebell Walking Lunges100 Renegade Rows100 double Kettlebell Push Presses100 cals of AB
A. Skill & Mobility Work up to a 2 RM TGUP inbetween working sets work on core coaches choice B. Conditioning 3 rounds for max reps of: 1 Minute of Burpees 1 Minute of Wall Ball Shots 1 Minute of Kettlebell Deadlifts 1 Minute of V-Ups 1 Minute of Kettlebell Swings Rest 1 minute C. […]
A. Strength3sets of Station 1 – Back Squat x 8-10 reps Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps B. Conditioning For max reps/calories:2 Minutes of Assault Bike (or Rowing)Rest 60 seconds2 Minutes of Dumbbell ThrustersRest 60 seconds2 Minutes of BurpeesRest 60 seconds2 […]
A. Strength Station 1 – Unsupported Seated Dumbbell Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps Station 3 – Suitcase Carry x 100 Meters (50 meters each side) B. ConditioningAMRAP 12 min:300/250 Meter Row20 Single-Arm Dumbbell Push Presses (10 each)20 Box Step-Overs with KB/DB Goblet Hold C. Accessory Single […]
A. Strength 3 sets of:Single-Leg Deadlift x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:30 Kettlebell Swings20 Jumping Lunges C. AcessoryAMRAP 5: 25 Banded Triceps Pushdowns (light band) 25 Banded Pulldowns (same band)
A. Prep for WOD B. ConditioningEMOM 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 or Dumbbell Strict Press C. Acessory Banded Facepull-aparts x 100 Reps, […]
A. Strength4setsStation 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Dumbell Row left x 8 reps Station 3 – Dumbell Row right x 8 reps Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning3 rounds for time of:400 Meter Run (2rounds) 10 Dumbbell Box […]
A. Prep for WOD B. Conditioning In teams of two, alternating movements throughout, AMRAP 30 minutes of:25 Mountain Climbers20 Kettlebell Swings15 Wall Ball Shots10 Alternating Reverse Lunges with Dumbbells5 Toes to Bar or Hanging Leg Raises Partner A starts with 25 Mountain Climbers, Partner B then performs 20 kettlebell swings, Partner A then performs 15 […]
A. Strength 3sets of:Station 1 – Back Squat x 8-10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Medicine Ball Hamstring Curls x 10-12 reps B. Conditioning For time:800 Meter Run80 Alternating Dumbbell Snatches80 meter Walking Lunges with Dumbbell Farmer’s Carry (4 L in the gym)800 Meter Run C. Accessory […]
A. Strength3sets ofStation 1 – Snatch-Grip Romanian Deadlift x 6-8 reps Station 2 – DB KB Frontsquats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditiioning Every 90 seconds, for 15 minutes (5 sets of […]
A. Strength3 sets of:Dumbbell Bench Press x 10-12 reps Strict Pull-Ups x 10-12 reps B. Conditioning Every 6 minutes, for 18 minutes (3 sets) for times:Row 500 Meters25 Push-UpsRun 200 Meters (1round) C. Acessory DB Hammer Curls: 3 x 10. Rest 45s
A. Prep for WOD B. ConditioningIn teams of 2, complete 3 rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 20 Burpee over the KB Partners may partition the repetitions however they choose, but only one partner may be working at a time – except on the […]
A. Skill Skill:1 Gymnastics Skill x 10 MinutesThen,EMOM 5 – Performing that skill for 20-30s straight. B. Conditioning AMRAP 20:20 Walking Lunges (BW)20 Calorie Row or Bike (or Ski Erg Cals)20 Single Arm DB Hang Power Clean + Jerk (22,5, 35) (10 each side) C. Acessory20 Banded Pull-aparts + 10 Hollow Rocks x 5 Minutes […]
A. Prep for WOD prep pec for pressprep lat for pullups B. Conditioning In teams of 2, alternating movements, AMRAP 30 min 20 Calories of Assault Bike or Concept 2 Bike Erg 20 Dumbbell Thrusters 20 Dumbbell Box Step-Overs 10 Strict Pull-Ups 100 Meter Run
A. Strength 4 sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold x 30-45 seconds Rest 60 seconds B. Conditioning 3 rounds for time […]