A. Prep for WOD B. ConditioningIn teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of: 12 Calories of Rowing 12 Kettlebell Swings 12 Goblet Squats 12 Push-Ups C. Core Tabata
A. Prep for WOD B. Conditioning (00:20 – 00:50) Every 2 minutes, for 30 minutes (3 rounds) of:Station 1 – 400 Meter RowStation 2 – 30 Wall Ball ShotsStation 3 – 400 Meter RunStation 4 – 15 Strict Pull-UpsStation 5 – 15 Burpee Box Jump or Step-Overs C. Acessory Rollback Triceps Extensions: 4 x 12
A. Strength4 sets Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Conditioning5 rounds for time of:20 russian Kettlebell Swings15/10 Calories of Assault Bike C. Accessory Double Leg Banded Hamstrings Curls x 5 minutes max reps
A. Strength (00:15- 00:35) Station 1 – Back Squat x 10 reps Station 2 – Single-Arm Dumbbell Row (Left) x 10 reps Station 3 – Single-Arm Dumbbell Row (Right) x 10 reps Station 4 – L-Sit or L-Sit Progression x 45-60 seconds (hanging or trapbar) B. Conditioning (00:35-00:55) For time:1000 Meter Rowimmediately followed by 4 […]
A. Strength (00:15-00:40) EMOM 12 minutes (3 sets):Minute 1 – L-Seated Dumbbell Press x 10 reps Minute 2 – Dumbbell Push Press x 15 reps Minute 3 – Hollow Hold or Rock x 35-45 secondsMinute 4 – Banded Pull-Aparts x 30-40 seconds B. Conditioning Partners alternating in 18 min:3 Dumbbell Man-Makers6 Strict Pull-Ups9 Burpees C. […]
A. Strength 3 sets of:Posted Single-Leg Deadlifts x 8-10 reps each (https://www.youtube.com/watch?v=xTVI0DqkDtY) Barbell Glute Bridges x 6-8 reps weigth distracted Side Plank x 45 seconds each side B. Conditioning 3 rounds for time:500 Meter Row21 Russian Kettlebell Swings12 Burpees C. Acessory Straight Leg Raises: 3 x 8-10 or strict T2B if possible
A. Prep for WOD B. ConditioningWith a running clock in teams of 2: 0:00-10:00 200 Meter Run (1round) 12 DB Hang Squat Cleans (22,5, 35) *One athlete completes a full round at a time 12:00-22:00 200 Meter Run (1round) 12 DB Hang Power Cleans (22,5, 35) *One athlete completes a full round at a time […]
A. Prep for WOD B. Conditioning AMRAP 15 minutes Buyin: Run 800 Meters ( 5 rounds) immediately followed by AMRAP 5 Strict Pull-Ups10 Push-Ups15 Air Squats rest 4 min then AMRAP 15 minutes Buyin: Run 800 Meters (5 rounds) immediately followed by AMRAP: 10 Dumbbell Thrusters20 V-Ups C. Acessory Banded Triceps Pushdowns – explosive reps: […]
A. Prep for WOD B. ConditioningAMRAP 28min with a partner: 28 Box Jumps w. step down (24, 20)28 T2B800 Meter Run28 Burpees28 SDHP (25, 15) C. Accessory Double Leg Banded Hamstrings Curls x 5 minutes max reps
A. Strength (00:15- 00:35) 4 setsStation 1 – Hanging Med-Ball Hypers x 10-12 reps Station 2 – Barbell or Ab-Wheel Roll-Outs x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps B. Conditioning ((00:35-00:53) In teams of 4 with 4 stations, AMRAP 18 min: S1: 15/10 Calories of Assault Bike […]
A. Strength (00:15-00:40) 4 sets of:Front Squat x 4 reps (slow decent) Front-Leaning Rest on Rings x 60 seconds Isometric DB Rows x 8/8 reps each arm (hold one db at chest, while other arm is rowing) B. Conditioning 2 rounds for time of:Run 400 Meters15 Goblet Squats then 2 rounds ftRow 400/30030 Russian KBS […]
A. Strength4 sets of:Russian Step-Ups x 10 reps each leg Single-Arm Dumbbell Press x 8 reps each 100-Meter Suitcase Carry + Waiter’s Carry(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) B.AMRAP 7 min: 20/15 Calories of Assault Bike40 Push-Ups20 Wall […]
Warmup:Teams of 2:a) Rowing until b) finished the following..b) 10 Active Hang Pulls, 15 WB Shots, 10 Pushups and finishing with 2 lengths bearcrawl/duck/gorilla walk A. Strength (00:15-00:35) 3 sets of:Alternating Arm Dumbbell Bench Press x 8 reps each arm (non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric […]
A. Prep for WOD B. Conditioningin teams of 2 complete 5 rounds: Run 400 Meters (2rounds) (partners must stay together)50 Kettlebell Swings (25 each)20 Strict Pull-Ups (10 each) C. Accessory Medball Hanging Hypers: 30reps GHD Back Raises: 30 reps @BW Banded Goodmornings: 30 reps
A. Strength (00:15- 00:35) EMOM 15 min M1 – Goblet Squat x 10 reps M2 – Philly Press (Left) x 8 reps ( in a lunge position right leg in front, pressing from a FR position) M3 – Goblet Squat x 10 reps M4 – Philly Press (Right) x 8 reps M5 – Prone Plank […]
A. Strength (00:15-00:40) .4 sets of heavy Strict Shoulder Press x 3-4 reps (every 2min) Go as heavy as possible! then 4 sets of:Push Press x 3-4 reps (every 2 min) B. Conditioning For time:40/30 Calories of Assault Bike30 Burpees20 Strict Pull-Ups C. Acessory Light DB Shoulder Circuit 3 x 15 each side – Lateral […]
A. Strength3 sets of:Overhead Squat x 6 reps (slow decent) Med Ball Leg Curls x 12 reps L-Sit x 45-60 seconds(accumulate the time if you can’t do this in one effort) B. ConditioningFor time:Row 1000 Meters40 Kettlebell Swings40 Goblet Squats C. Accessory Single Leg Glute Hip Thrust w. 5 second hold: 3 x 5 each […]
A. GymnasticsEMOM for 15 minutes Minute 1 – Supine Ring Rows x 8-10 reps Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Wall Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds […]
A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps Medball Wallslam Rotations x 15/15 reps Weighted Plank Hold x 60 seconds B. Conditioning For time:Row/Ski 1500 Meters / 100 calories on AB immediately followed by…10 rounds of:6 Kettlebell Swings6 Goblet Squats C. Acessory 5 Minutes of Static Stretching
A. Strength Station 1 – Legless Rope Climb Technique Work – /6 Towel Pullups) Station 2 – Freestanding Handstand Hold Work (use partner assists to learn balance points and accumulate time upside down) Station 3 – Tuck Rock to Tuck Sit x 15 reps (https://www.youtube.com/watch?v=EtIa7Xt54kY) B. Conditioning 3 rounds for time of: 800 Meter Run […]