warm up 8’ amrap10m soldier lunges10m bear crawl20 pass throughs10 fsq strength 15’giant set x3wide grip pull ups max10 goblet squats with elevated heel 31×120 gorilla rows warm up for ‘linda with a twist’ XS 5’ linda with a twist in teams of 2 TC 25’ 20-18-16-14-12-10-8-6-4-21 run one big round together DB Hang Power Cleans 22,5(45)/17,5(35)Bench Presses with DB 22,5(45)/17,5(35lbs)DB DL 22,5(45)/17,5(35)
A. strengthfor 18 minutes (3 sets) of:Minute 1 – Tempo Push-Ups x 15 reps @ 1111Minute 2 – 60-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead)(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry)Minute 3 – 60-Meter Suitcase Carry + Waiter’s Carry (Right Arm […]
Warm Up 10’8 cal ergo10 wall balls12 banded ohp12 ohsq20m toy soldier WOD prep 10’ movements WOD ‘Tommy Mac’ 35’ TC2 Rounds For Time 12 Burpees 24 DB Thrusters (15/20) 12 Burpees 24 DB Snatches (15/20) 12 Burpees 12 DB Push Jerks (15/20) 12 Burpees 24 DB Hang Squat Cleans (15/20) 12 Burpees 24 empty […]
A. StrengthEvery 2 minutes, for 18 minutes (3 sets) of:Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1Station 2 – Landmine Row x 6 reps each arm @ 2111Station 3 – Hollow Rocks or Hold x 60 seconds B. Conditioning 2 rounds for time of:25 Calories of Rowing20 Single-Arm Dumbbell […]
A.EMOM 8 minutes (4 sets) of:S1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011S2 – 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 should take about 25-30 seconds […]
A. Strength3 sets of:Barbell Hip Thrusts x 8 reps @ 2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30 seconds(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold) B. Conditioning in teams of 2 50/40 Calories of Rowing80 Russian Kettlebell Swings 50/40 Cal on Echo 40 […]
A.strength (25min) 3sets20 meter Sandbaglunges in frontrackdirectlyto 30 sec Ringhold into external rotation afterEvery 3 minutes, for 12 minutes (3 sets):Front Squat*Set 1 – 3 reps @ 75%*Set 2 – 2 reps @ 80%*Set 3 – 1 rep @ 85%*Set 4 – 3 reps @ 85-90% b.conditioningAMRAP 20:8 Dumbbell Snatches 22.5 / 15 kg8 Toes […]
A. Prep for WOD Strength & Snatch Skill B. CondiFor Time:50 DB Snatches (*if good snatch technique work with barbell, same wod as crossfit)120 cal Row/Bike/Ski100 Wallballs 9 / 6 kg(10/9ft.)
A. In Teams of 2:400m SB Front Rack Carry @0.33-0.5 BWPartner A does the carry, Partner B rests. Switch whenever needed. B. 3 Sets of:10-15 SB Z-Presses into HOH Rope Pull C. 3 Sets of:Prowler Push AHAP
A. Skill & Strength 10 rounds of increasing load: 12/9 cal bike/row 1 Power Clean work with perfect technique then 4sets of Deadlifts 4 sets of 8 reps @65% of 1 RM B. Conditioning on the 3:00 x 7 Rounds 400 meter Run 12 Pullups OR 15 Ringrows
A. Strength 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups
A. Strength (20min) 4 sets 8 reps Benchpress 8/8 landmine meadow rows B.Conditioning (tc: 20min) Row/Ski/AB 60/50cal 50 db/kb thrusters 30 pull-ups Row/Ski/AB 40/35cal 25 db/kb thrusters 15 pull-ups Row/Ski/AB 20/15cal 15 db/kb thrusters 9 pull-ups
Warmup: Lunge/pumps Hanging Lsit distractions A. Strength 4 sets of: Sandbagsquats x 15+ reps directly into Back Squat x 5 reps Rest 45 seconds Strict Toes to Bar x 8 reps B. Conditioning AMRAP 10min in teams of 2: A. Row 250/200 meter B. as long as A rows 10 DB Pushpress (22,5/15) 10 DB […]
A. strength4 sets of:Deadlift x 8 reps @ 70% of 1-RM DeadliftRest as needed B.conditioning EMOM 20 minutes (5 sets):Station 1 – 40 Double-UndersStation 2 – 30 Kettlebell Sumo DeadliftsStation 3 – 20 Toes to BarStation 4 – 10 Strict Handstand Push-Ups
a. skill & strengthdefine unilateral one arm strength session b. conditio (26min)In teams of 2, AMRAP 12 minutes of:teammember A: 1 round: 12/9 Calories of Rowing18 DB Snatches (20/16 kg) while team member 2 is working: Overhead Plate Hold (20kg/10kg) – while next teammate completes the row and dumbbell snatches Rest 4 minutes (@16min) In […]
warmup: build in:Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsL-Sit Taps x 40 seconds (10 each leg x 2 sets) A. strength 3 sets of each:Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 B.2 rounds for time of:Run 400 Meters15 Goblet Squats 2 rounds […]
a. strengthwork up to a heavy 6 Rep Backsquat in 7 sets start first 3 sets with Backrack Lungeescoach to define rep range b. condi For time:1600 Meter Row/Run100 Double Kettlebell Sumo Deadlift50 Calories of Assault Bike50 Dumbbell Box Step-Overs1600 Meter Run/Row
A. strength3 sets of each:Station 1 – Barbell Power Rows x 10 repsStation 2 – Strict Pull-Ups x 10-12 reps @21×0 Station 3 – Jefferson Curl x 5 reps @ 4442 B. conditioning 4 minutes of oa KB Snatches dont drop KB in the 4 minutes rest 4 minutes 4 minute oa KB Cluster (clean […]
A. 3 sets of: Station 1 – Half-Kneeling Landmine Press (right) x 8 reps @ 2111 Station 2 – Half-Kneeling Landmine Press (left) x 8 reps @ 2111 Station 3 – Prone Plank x 60 seconds Station 4 – Alternating Cossack Squats x 16-20 reps @ 2111 B. 3 sets for max calories/reps: 60 seconds […]
A.strength4 sets of:Bulgarian Split Squat x 8 reps each leg @ 30X1 Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 The goal for today is to establish your 8-RM Bulgarian Split Squat. B. B. condi For time:1000 Meter Row100 Air Squats75 Russian Kettlebell Swings (24/16 kg)50 Front-Racked Kettlebell Walking Lunges (switch arms as you […]