Kategorie: Intermediate

INTERMEDIATE 02/11/2020

A. Skill & Warmup Bodyweight Tabata & Prep Movement Tabata for Conditioning B. Conditioning AMRAP 8 min 15 Calories of Rowing, Ski Erg or Assault Bike12 Dumbbell Deadlifts9 Dumbbell Hang Power Cleans6 Dumbbell Push Presses Rest 2 minutes AMRAP 8 min15 Calories of Rowing, Ski Erg or Assault Bike5 Dumbbell Devil’s Presses Rest 2 minutes […]

INTERMEDIATE 31/10/2020

Warmup with some Odd Object Stuffthen directly into Conditioning 3 min per stationA: Right-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer CarryB: Left-Arm Suitcase Deadlift & Hold x 5 reps into one arm Farmer CarryC: Hold in Ring Support x 20-30 seconds into AMRAP Ring Dips then 3 min rest D: […]

INTERMEDIATE 30/10/2020

A. Skill 15 min work on KB skills Kettlebell Halos TGUP Kettlebell Snatches B. Conditioning 30 min AMRAP 40 cal Bike/row/echo/bike30 Walking Lunges with Farmer’s Carry 20 Push-Ups 10 Burpees

INTERMEDIATE 29/10/2020

Warm-Up. A. Strength3 sets each of:Station 1 – Left Leg Front-Foot Elevated Split Squats x 8-10 reps (place front foot on a platform approximately 5cm higher than back foot)Station 2 – Right Leg Front-Foot Elevated Split Squats x 8-10 reps Station 3 – Ab Wheel or Barbell Roll-Outs x 8-10 reps @ 3010Station 4 – […]

INTERMEDIATE 28/10/2020

Warm-Up. work on your KB Skills A. Strength3 sets of each: Station 1 – Dumbbell Bench Press x 8-10 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 3 – Ab-Wheel or Barbell Roll-Out x 8-10 reps Station 4 – Side Plank x 45 seconds each side B. ConditioningAMRAP 8 min 9 […]

INTERMEDIATE 27/10/2020

Warm-Up. A. Strength3 sets of each:Station 1 – Double-Kettlebell Overhead Carry x 45 secondsStation 2 – Landmine Row (Meadow) x 8 reps (Left)Station 3 – Landmine Row (Meadow) x 8 reps (Right)Station 4 – Hollow Hold/Rock x 45 secondsStation 5 – Farmer’s Carry x 45 seconds (heavy!) B. Conditioning (one team starts with running A […]

INTERMEDIATE 26/10/2020

A. Strengtha. Half-Kneeling Landmine Press 4 x 8 each side -2 warm-up sets + 4 challenging work sets. b. one arm Ringrows or supported ringrows 4 x 6reps. B. Conditioning (24min) 3 sets for max calories/reps of:90 seconds of Assault Bike (for calories)Rest 30 seconds90 seconds of Devil’s Presses (22.5kg/35 lbs)Rest 30 seconds90 seconds of […]

INTERMEDIATE 24/10/2020

A. Warmup B. ConditioningEvery 10 minutes, for 40 minutes (4 sets) for times of: 600 Meter Row OR 30/20 Cal of AB/bike/ski 30 Front-Racked or Goblet Kettlebell Alternating Reverse Lunges30 Single-Arm Kettlebell or Goblet Push Presses30/20 Cal AB/bike/ski OR 600 Meter Row

INTERMEDIATE 23/10/2020

A. Strength 3sets of:Deadlift x 6-8 reps Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3020Pallof Side Step x 5 reps each side B. ConditioningFor time:30 Kettlebell Sumo Deadlifts15 Strict Pull-Ups20 Kettlebell Sumo Deadlifts10 Strict Pull-Ups10 Kettlebell Sumo Deadlifts5 Strict Pull-Ups

INTERMEDIATE 22/10/2020

Warm-Up. A. Strength5 sets of a 6-8 reps Frontsquats B. Conditioning A. TC 30min For time: 50 Kettlebell Swings 40 Walking Lunges with Farmer’s Carry 30 Burpees 20 Dumbbell or Kettlebell Thrusters 10 Weighted Strict Pull-Ups 20 Dumbbell or Kettlebell Thrusters 30 Burpees 40 Walking Lunges with Farmer’s Carry 50 Kettlebell Swings

INTERMEDIATE 21/10/2020

Warm-Up. work on your KB Skills A.3 sets of eachStation 1 – Left Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 2 – Right Leg Bulgarian Split Squat x 8 reps @ 3 seconds downStation 3 – Front Leaning Rest on Rings x 45 secondsStation 4 – Reverse Snow Angels x 10 […]

INTERMEDIATE 20/10/2020

Warm-Up. Wall Slides x 5 @ 3131Y’s, T’s & W’s x 5 per positionPec Activation x 60-90 seconds A. StrengthEMOM 6 minutes:Minute 1 – 8-10 Supine Ring Rows Minute 2 – 45 Second Prone Plank Hold Then (3 sets of each):Station 1 – Dumbbell Bench Press x 12-15 reps Station 2 – Single-Arm Kettlebell Row […]

INTERMEDIATE 19/10/2020

warmup glutes and hammies A. StrengthSumo Stance Deadlift x 8 -10 reps Barbell Glute Bridges (same weight as DL) x 6-8 reps Side Plank (*with db distraction) x 45 seconds each side B. Conditioning A) 2 rounds:in a 3 minute timewindow45 sec of Row Sprint AQAP into 40 Mountain Climbersrest until 3 min switch A […]

INTERMEDIATE 16/10/2020

warmupBear Crawl Handstand HoldsWalking Lunges w/ Overhead Reach Wall Climbs A. Strength & Conditioning work on KB technique 3 Sets10x KB Hang Clean to BACK LUNGES alt. 10x kb sit up10x push press B. Conditioning 5 rounds for time of:400 Meter Run30 Kettlebell Swings20 Box Step-Overs with Kettlebell

INTERMEDIATE 15/10/2020

Warm-Up. EMOM 8 minutes (2 sets each), complete:Minute 1 – Bear Crawl x 45 secondsMinute 2 – W-Holds x 5-7 Minute 3 – Russian Baby Makers x 10 repsMinute 4 – Static Hang x 30-45 seconds Followed by… EMOM 3 minutes (3 sets):Press in Clean (Sots Press) x 4 reps Then… A. Strenght3sets of:Single-Leg Hip […]

INTERMEDIATE 14/10/2020

Warm-Up.Reverse Snow Angels Jefferson Deadlifts Followed by… Kettlebell Complex Warm-Up Single-Leg DL x 5Single-Arm Swing x 5Single-Arm Snatch x 5Single-Arm Overhead Alternating Reverse Lunges A. Strength3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps 40 meter Bottom’s Up Kettlebell Carry –20meter each armBulgarian Goat Bag Swings x 10 repsProne Plank Hold x 60 seconds B. […]

INTERMEDIATE 13/10/2020

Warm-Up. Wall Slides Y’s, T’s & W’sPec Activation Parallette Shoot-Throughs Glute Bridges Paloff Side Steps Then… A. Strength4 sets of:Station 1 – Landmine Press x 6-8 reps leftStation 2 – Landmine Press x 6-8 reps rightStation 3 – Bent-Over Barbell Row x 6-8 reps @ 2111Station 4 – L-Sit x 30-40 seconds(accumulate time with 10s […]

INTERMEDIATE 12/10/2020

warmupBird DogsDead BugsDragon Flags A. Strength3 sets of: Station 1 – Barbell Hip Thrust x 6 reps Station 2 – Band Pull-Aparts x 30 reps Station 3 – L-Sit x 60 seconds (accumulated time) B. Conditioning 36 Kettlebell Swings18 Knees to Elbows or Hanging Leg Raises24 Kettlebell Swings12 Knees to Elbows or Hanging Leg Raises12 […]

FUNDAY INTERMEDIATE 11/10/2020

Warm up 6’ 400m run 10m duck walk 10m toy soldier 10 burpees Squat Mobility A Strength 5 sets of10 DB floor press 8-10 backsquats B Conditioning In Teams of 2 (you go I go) TC 20’ 50-40-30-20-10Single under Burpees Air squats Push ups Sit ups

INTERMEDIATE 10/10/2020

0. Warmup B. ConditioningAMRAP 10 minutes of:5 Strict Pull-Ups10 Box Jumps (jump up, step down)15/10 Calories of Assault Bike Rest 5 minutes, and then… AMRAP 10 minutes of:15 Calories of Rowing10 Alternating Single-Arm Dumbbell Snatches5 Burpee Box Jump-Overs Rest 5 minutes, and then… AMRAP 10 minutes of:200 Meter Run20 Air Squats10 Push-Ups