Kategorie: Intermediate

INTERMEDIATE 17/07/2020

WarmupWall Slides x 10 Pec Activation x 60-90 seconds Followed by…2sets Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side A. Strength3 sets of:1-1-2 Dumbbell Bench Press x 8-10 repsBanded Overhead Triceps Extension x 30 repsLandmine Row x 6 reps […]

INTERMEDIATE 16/07/2020

A. Warmup Skilldevelopment prep for Hiphing 2 Sets: Kettlebell Halos x 6 (3 each direction, nice and slow) Alternating Single-Arm Kettlebell Snatches x 6 Overhead Movement Prep followed by2 sets of:Right Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse Lunges x 6 Left Arm Turkish Get-Ups x 3 + Waiter Hold Alternating Reverse […]

INTERMEDIATE 15/07/2020

Warm-Up. Reverse Snow Angels x 15-20 reps Jefferson Curls x 5-10 reps Followed by… 6 Bulgarian Goat Bag Swings 12 Single-Arm Kettlebell Presses (6 each arm) 12 Alternating Reverse Lunges with Goblet Hold 12 Single-Arm Kettlebell Thrusters (6 each arm) Rest 30-60 seconds Then… A. StrengthEMOM 20 min Station 1 – 15/10 Calories of Assault […]

INTERMEDIATE 14/07/2020

0. Warmup Two sets of:Russian Baby Makers x 10 repsCossack Squats x 10 alternating reps A. Strength 3 sets of: Front-Racked Barbell Split Squats x 4-5 reps each @ slow controlled decentRest 60 seconds Rear-Foot Elevated Dumbbell Romanian Deadlift x 4-5 reps each (setup like bulgarian) Rest 60 seconds B. Conditioning For time: 1000 Meter […]

INTERMEDIATE 13/07/2020

A. Warm-Up. Reverse Snow Angels x 15-20 reps Jefferson Deadlifts x 5-10 reps A. Strength EMOM for 20 minutes (4 sets) of: Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Band-Resisted Face Pull Aparts x 20 reps Station 3 – Pec-Stick Alternating Reverse Lunges x 10 reps Station 4 – […]

INTERMEDIATE 11/07/2020

A. Warmup B. Conditioning AMRAP 40 min / change whenever Runner returnsin Teams of 4 change whenever Runner returns to next stationA -> B -> C -> D -> A -> B -> C ->D….. A: Run 1 Big round B: RowC: Modul AMRAP MovementD: AMRAP Plankvariation Hold (by coach) Modul C: 1st round AMRAP […]

INTERMEDIATE 10/07/2020

Warmup Banded Lat Stretch x 30-60 seconds per side Banded Sampson Stretch x 30-60 seconds per side Lateral Banded Walks x 30 seconds each direction Scapular Pull-Ups x 10-15 reps Followed by… 2sets 30 seconds Mountainclimber 15 seconds Hold in Ring Support 15 seconds Hold in Ring Catch (bottom of dip) A. Conditioning For time: […]

INTERMEDIATE 09/07/2020

A. Warmup Skilldevelopment Warm-Up. Overhead Movement Prep followed by2 sets of:Single-Arm Ring Row x 5 reps each arm Reverse-Grip Push-Ups x 10 reps Supinated-Grip Hang from Pull-Up BarSingle-Arm Overhead Kettlebell Squat x 5 reps each leg Rest 15 seconds Then… A.Strength 3 sets of:Station 1 – Kettlebell Front Squats x 10 reps Station 2 – […]

INTERMEDIATE 08/07/2020

Warm-Up. Wall Slides x 5 @ 3131Y’s, T’s & W’s x 5 per positionPec Activation x 60-90 seconds Followed by… EMOM for 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. Strength3 sets of:Station […]

INTERMEDIATE 07/07/2020

0. Warmup Banded Scarecrow Banded Hamstring Flossing (https://www.youtube.com/watch?v=zQ9-0HCqPe4)Reverse Snow Angels x 15-20 repsJefferson Deadlifts /Curls x 5-10 reps Followed by…A. KB Skill Kettlebell Complex Warm-Up x 1 set each sideSingle-Leg DL x 5Single-Arm Swing x 5Single-Arm Snatch x 5Single-Arm Overhead Alternating Reverse Lunges x 5 B. Conditioning Every 8 minutes, for 32 minutes (4 sets) […]

INTERMEDIATE 06/07/2020

A. Warm-Up. 2 sets of:Perform 30 seconds each of the following movements…*Station 1 – Banded Palloff Hold (standing, squatting, kneeling – mix it up!)*Station 2 – Banded Lateral Monster Walk*Station 3 – Banded Squats*Station 4 – Side Plank Hold*Station 5 – Russian Step-Ups Move through this with as little rest between movements as possible. It […]

INTERMEDIATE 04/07/2020

Warmup:Banded Lat Stretch Sampson StretchLateral Banded Walks Scapular Pull-Ups Warmup:30 seconds 30 seconds Static Hang 2 Sets:15 seconds Moutainclimber15 seconds Hold in Ring Support15 seconds Hold in Ring Catch (bottom of dip) warmup through movements B. ConditioningHero WOD GlenFor Time: 30 min TC 30 DB Clean and Jerks (60/42,5)1,6 km run/bike (3 große + 1 […]

INTERMEDIATE 03/07/2020

Warmup EMOM 6 minutes (3 sets):Even – 3-5 Perfect Parallette Shoot-ThroughsOdd – Banded Romanian Deadlifts x 20-30 EMOM 6minutes (3 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)Odd – 3 single-leg jumps (box or broad) per leg(Complete all three on one leg before […]

INTERMEDIATE 01/07/2020

Warm-Up.Perfect Hip Hinge A. Strength Every 2 minutes, for 18 minutes (3 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 For time:36 Kettlebell Swings36 Push-Ups24 Kettlebell Swings24 Push-Ups12 Kettlebell Swings12 Push-Ups

INTERMEDIATE 30/06/2020

0. Warmup A. Strength3 sets of:Turkish Get-Ups x 2-3 reps each armWaiter’s Carry x 30 seconds each armSupine Ring or Barbell Rows x 8-10 reps L-Sit Hold x 45-60 seconds (accumulate the time) B. Conditioning5 rounds for time of:12/9 Calories of Assault Bike / Row12 Goblet Squats24 V-Ups

INTERMEDIATE 29/06/2020

A. SkilldevelopmentSnatch Technique w/ empty barbell A. Strength3 sets (w/ empty barbell or PVC):Overhead Squat x 5 reps (use a progressively narrower grip for every set)Press from Behind the Neck x 5 (press from front if BTN is not possible)Jumping Squats x 5 (barbell on back) Rest 30-45 seconds B. Conditioning (00:30-00:55) EMOM for 20 […]

INTERMEDIATE 27/06/2020

Warm-Up Followed by… Every Minute on the Minute 6 minutes (3 sets):Even – 3-5 Parallette Shoot-ThroughsOdd – 40-50sec of Farmers Carry (with KB) Followed by… Every Minute on the Minute 6 minutes (3 sets):Even – 20 seconds Support on Rings (top of dip) + 10 seconds Hold in Catch Position (bottom of dip)Odd – 10 […]

INTERMEDIATE 26/06/2020

0. KB Complex2 setsBurpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (left) Single-Arm Kettlebell Snatch x 5 (left) Single-Arm Overhead Kettlebell Carry x 20meters (left) Burpee Broad Jumps x 2 Single-Arm Kettlebell Swing x 5 (right) Single-Arm Kettlebell Snatch x 5 (right) Single-Arm Overhead Kettlebell Carry x 20meters (right) Burpee Broad Jumps x […]

INTERMEDIATE 25/06/2020

A. Prep for WOD Static Hang x 30-60 seconds Wall Slides x 5 Ring Rows x 10 Followed by… 2 Sets: Dead Bugs x 10 Handstand Practice (freestanding or against a wall) x 60 seconds A. Strength 4sets of Strict Shoulder Press x 3-4 reps then 4sets of Push Press x 3-4 reps B. Conditioning […]

INTERMEDIATE 24/06/2020

Warm-Up. Ankle Dorsiflexion x 90 seconds per sideCouch Stretch x 90 seconds per sideThoracic Spine Isometric Holdshttps://www.youtube.com/watch?v=m7xtoOGVFNI&feature=youtu.be then 2 sets:Bear Crawl (20 meter forward /backward) Single-Leg Jumps (your choice of type) x 6 per leg A. Strength3 sets of each Station 1 – Back Squat x 10 reps Station 2 – Hanging Med-Ball Hamstring Curls […]