Kategorie: Intermediate

INTERMEDIATE 25/09/2021

A. strength4 sets of: Prone Lying Banded Hamstring Curls x 20 reps @ 10X0 immediately followed by… Romanian Deadlift x 6 reps @ 4011 immediately followed by… Box Jump x 6 reps (jump as high and land as soft as possible; then step down) Rest 2 minutes B. conditioningFor time: 1000 Meter Row 50 V-Ups […]

INTERMEDIATE 24/09/2021

A. Conditioning EMOM for 12 minutes (3 sets): Minute 1 – Prone Walk-Outs x 5 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Burpee Broad Jumps x 3-5 reps then B: Conditioning 6 rounds for time of: 400 Meter Run 20 Burpees 20 […]

INTERMEDIATE 23/09/2021

A. strengthEvery 2 minutes, for 12 minutes (2 sets of each): Station 1 – Supinated-Grip Pull-Ups x 8-10 reps @ 2110 Station 2 – Dumbbell Shoulder Press x 8-10 reps @ 2111 Station 3 – L-Sit or L-Sit Progression x 45-60 seconds B. conditioning3 rounds for time of: 30/20 Calories of Rowing 20 Dumbbell Push […]

INTERMEDIATE 21/09/2021

A. StrengthEvery 90 seconds, for 18 minutes (3 sets) of:Station 1 – Romanian Deadlift x 8-10 reps @ 40X1Station 2 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps @ 2111 (left arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises […]

INTERMEDIATE 20/09/2021

A. Skill work up to a 2 rm TGUP in 6 min then KB Complex for 6 min increasing weight every round 5 oa swings left5 oa cleans left 5 oa push press5 snatch 5 oa thruster left— — — — — — — — 5 oa swings right5 oa cleans right5 oa push right5 […]

INTERMEDIATE 18/09/2021

A. Every 90 seconds, for 18 minutes (3 sets) of:Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ […]

INTERMEDIATE 17/09/2021

A.Every 90 seconds, for 18 minutes (3 sets):Station 1 – Dumbbell Death March x 14-16 steps @ 3011Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111Station 3 – Hollow Body Hold x 60 secondsStation 4 – Seated Overhead Dumbbell Press x 12 reps @ 2111 B.For time:40/30 Calories of Assault Bike60 Kettlebell Swings30 […]

INTERMEDIATE 16/09/2021

A.Every 5 minutes, for 25 minutes (5 sets) for times:400 Meter Run (2rounds) 12 Strict Pull-Ups24 Push-Ups Please note times for each of the six sets. B.Every 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left […]

INTERMEDIATE 15/09/2021

A.strength3 sets of:Half-Kneeling Landmine Press x 8-10 reps each @ 2111 Side Plank Hold x 45 seconds each sideRest 60 seconds B.AMRAP 15min200 Meter Run20 Alternating Dumbbell Snatches25 meter Single-Arm Dumbbell Overhead Walking Lunges (55/35 lbs – 12,5meter-down and back, switch arms on return back)

INTERMEDIATE 14/09/2021

A.3 sets of:Deadlift x 6-8 reps Dumbbell Shoulder Press x 8-10 reps Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1 Plank from Elbows x 45 seconds B.3 sets of:Against a 2-minute running clock AMRAP: 5 Burpees10 Kettlebell SwingsRest two minutes between sets and pick up where you leave off after each set. […]

INTERMEDIATE 13/09/2021

3 rounds with a medicine ball: Straight-Leg Sit-Ups x 10 reps (arms locked out in overhead position) Turkish Get-Ups x 2 reps each side Stiff-Leg Sumo Deadlifts x 10 reps Ball Slams x 10 reps Then… With a continuous running clock, perform the following for times: 0:00 – 75/50 Calories of Assault Bike or 1000 […]

INTERMEDIATE 11/09/2021

A. StrengthEvery 90 seconds, for 12 minutes (4 sets):Station 1 – Banded Good Mornings x 12-15 @ 30X1Station 2 – Supine Ring Rows x 12-15 reps @ 21X1 B.In teams of two, AMRAP 28 minutes of:50 Double Kettlebell Deadlifts30 meter Front-Racked Kettlebell Walking Lunges60 meter Double Kettlebell Overhead Carry90 meter Double Kettlebell Farmer’s Carry If […]

INTERMEDIATE 10/09/2021

A. Strength 3 sets of: Back Squat x 8-10 reps @ 30X0 Strict Pull-Ups x 8-10 reps @ 21X0 Superman to Hollow Hold Rolls x 60 seconds B. ConditioningAMRAP 9 minutes of: 6 Dumbbell Thrusters 6 Burpees 12 Russian Kettlebell Swings

INTERMEDIATE 09/09/2021

A. strength3 sets of:Turkish Get-Ups x 3 reps each arm Bulgarian Goat Bag Swings x 10 reps @ 3011 30 meter Bottom’s Up Kettlebell Carry – 15 meter each armRest 30-45 seconds B. conditioningEvery 2 minutes, for 20 minutes (10 sets) for times:350/300 Meter Row or Ski Erg (or 700/600 Meter Bike Erg)3 Wall Walks

INTERMEDIATE 08/09/2021

0.Warmup Every minute, on the minute, for 12 minutes (3 sets): Minute 1 – Prone Walk-Outs x 5 reps Minute 2 – Row x 30 seconds Minute 3 – Russian Baby Makers x 10 reps Minute 4 – Burpee Broad Jumps x 3-5 reps In teams of 3, complete 4 rounds each of: 300 Meter […]

INTERMEDIATE 07/09/2021

A.3 sets of:Suitcase Deadlift (Left) x 6 reps immediately followed by…30 meter Suitcase Carry (Left)rest 30 secSuitcase Deadlift (Right) x 6 reps immediately followed by…30 meter Suitcase Carry (Right)Rest 60 seconds B.EMOM for 15 minutes:10 Lateral Jumps Over Parallette10 Heavy Russian Kettlebell Swings

INTERMEDIATE 06/09/2021

A. StrengthEMOM for 20 minutes (4 sets) of:Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Band-Resisted Face Pulls x 20 reps @ 1010Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps Station 4 – Superman Punches x 30-40 seconds (https://www.youtube.com/watch?v=G3fv-64wFxk)Station 5 – Hanging L-sit x 30-40 seconds B. ConditEvery […]

INTERMEDIATE 04/09/2021

3 sets of: Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Right) x 10 Reps Left-Arm Suitcase Deadlift & Hold x 5 reps @ 2115 Med Ball Rotating Slams (Left) x 10 Reps Then… Every 90 seconds, for 30 minutes (5 sets) of:Station 1 – 20/15 Calories of RowingStation […]

INTERMEDIATE 03/09/2021

A. Conditioning For time: 24/18 Calories of Assault Bike 12 Devil’s Presses (50/35 lbs) 20/14 Calories of Assault Bike 10 Devil’s Presses (50/35 lbs) 16/10 Calories of Assault Bike 8 Devil’s Presses (50/35 lbs) 12/6 Calories of Assault Bike 6 Devil’s Presses (50/35 lbs) B. Every minute, on the minute, for 15 minutes (3 sets): […]

INTERMEDIATE 02/09/2021

A. strength3 sets of: 1-1-2 Dumbbell Bench Press x 8-10 reps (left – right – both hands) Immediately followed by… Banded Overhead Triceps Extension x 30 reps Landmine Row x 6 reps each arm B. conditioning3 rounds for time of: 30/20 Calories of Rowing 15 Chest-to-Bar Pull-Ups 10 Strict Handstand Push-Ups