Kategorie: Intermediate

INTERMEDIATE 11/12/2018

A. Strength Five sets of: Strict Shoulder Press x 6-8 reps Side Plank Hold x 45 seconds each side Rest 45 seconds B. Conditioning EMOM for 15 minutes (5 sets): Minute 1 – 6 Chinups (C2B if possible) Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 12 Burpees Please […]

INTERMEDIATE 10/12/2018

A. Strength (20 min) 3 sets of: Bulgarian Split Squats x 8 reps each leg Single-Arm Dumbbell Row x 8 reps each arm B. Conditioning (30min) In teams of 3, with only one teammate per station, complete AMRAP in 25 minutes of: Station 1 – 10 Box Jumps + 5 Pull-Ups Station 2 – 10 […]

INTERMEDIATE 07/12/2018

A. Strength Five sets of: Strict Shoulder Press x 6-8 reps Side Plank Hold x 45 seconds each side Rest 45 seconds B. Conditioning EMOM for 15 minutes (5 sets): Minute 1 – 6 Chinups (C2B if possible) Minute 2 – 9 Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – 12 Burpees Please […]

INTERMEDIATE 05/12/2018

A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111 Barbell Glute Bridges x 6-8 reps L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning For time: 34 sandbag/slamball squats (50/40) 34 one arm db push press L 22,5/15 34 one arm db push press R 22,5/15 34 toes to […]

INTERMEDIATE 04/12/2018

A. Strength Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 8 reps (slow controlled decent) Station 2 – Ab-Wheel or Barbell Roll-Outs x 8-10 reps Station 3 – Hanging Med-Ball Hamstring Curls x 10-12 reps B. Conditioning 4 sets for max reps/calories of: 60 seconds of Assault Bike […]

INTERMEDIATE 03/12/2018

0. Warmup for 15 min A. Strength (20 minutes) Four sets of: Back Squat x 6-8 reps Rest 60-75 seconds Single-Arm Dumbbell Row x 6-8 reps each @ Rest 60-75 sconds 0B. Prep for WOD prep wrists & midline & lats EMOM 6min EVEN: 45 sec Double KB Frontrack Carry ODD: 45 sec 2 Wallclimbs […]

INTERMEDIATE 01/12/2018

Warmup: 10 Burpees – 1 Squat 9 Burpees – 2 Squats 8 Burpees – 3 Squats 7 Burpees – 4 Squats 6 Burpees – 5 Squats 5 Burpees – 6 Squats 4 Burpees – 7 Squats 3 Burpees – 8 Squats 2 Burpees – 9 Squats 1 Burpee – 10 Squats Then some shoulder prep […]

INTERMEDIATE 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

INTERMEDIATE HONORWOD Variation 28/11/2018

A. Prep for WOD B. Honor Wod Anton & Franz ; (timecap 40 min) Simulation des 12 h Arbeitstages von Anton & Franz Vielen Dank für euren leidenschaftlichen Einsatz in teams of 2 (igoyugo) 10 greens onesided farmer walk (70% of 1 RM) 40 knee raises 40 pushups 40 DB Thruster 8 greens onesided farmer walk […]

INTERMEDIATE 27/11/2018

A. Strength EMOM for 15 minutes (3 sets) of: Minute 1 – Tempo Push-Ups x 10-12 reps Minute 2 – 50-Meter Suitcase Carry + Waiter’s Carry (Left Arm Overhead) Minute 3 – Strict Toes to Bar or Hanging Leg Raises x 6-8 reps @ 2110 Minute 4 – Push-Ups x 20 reps Minute 5 – […]

INTERMEDIATE 26/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Front Squat *Set 1 – 8 reps @ 55% *Set 2 – 8 reps @ 60% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 70% *Set 5 – 3 rep @ 80% *Set 6 – 8 reps @ 70% Rest 2 […]

INTERMEDIATE 22/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets each) of: Station 1 – Front Squat or Goblet Squat x 6 reps Station 2 – (Left) Single-Arm Deadlift x 5 reps  + 25 meter Suitcase Carry Station 3 – (Right) Single-Arm Deadlift x 5 reps + 25 meter Suitcase Carry Station 4 – Reverse […]

INTERMEDIATE 21/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning (40 min ) 10 rounds for max calories of: Row/Bike/Ski/Prowler/High touch Burpees 45 seconds, rest 15 seconds Row/Bike/Ski/Prowler/High touch Burpees 30 seconds, rest 30 seconds Row/Bike/Ski/Prowler/High touch Burpees 15 seconds, […]

INTERMEDIATE 20/11/2018

A. Strength Every 90 seconds, for 18 minutes (3 sets of each): Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps (slow contorlled decent) Station 2 – Alternating Cossack Squats x 12 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 40 seconds (10 each leg […]

INTERMEDIATE 19/11/2018

0. Warmup for 15 min A. Strength (20 minutes) Back Squat *Set 1 – 8 reps @ 55% *Set 2 – 8 reps @ 60% *Set 3 – 6 reps @ 80% *Set 4 – 4 reps @ 70% *Set 5 – 3 rep @ 80% *Set 6 – 8 reps @ 70% Rest 2 […]

INTERMEDIATE 16/11/2018

0. Warmup (15min) A. Strength ( 20 min) Overhead Squat *Set 1 – 8 reps @ 65% *Set 2 – 6 reps @ 75% *Set 3 – 4 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 4 rep @ 85% *Set 6 – 6 rep @ 80% B. Conditioning (15 […]

INTERMEDIATE 15/11/2018

A. Prep for Wod for 20 min B. Conditioning (30 min) In teams of two, complete 3 rounds for time of: 800 Meter Run (partners must run together) 80 Kettlebell Swings 40 Goblet Squats 600 m Row 20 Burpees over the rower Partners may partition the repetitions however they choose, but only one partner may […]

INTERMEDIATE 14/11/2018

0. Warmup max 15 min A. Prep for WOD coach defines various animal flow movements in a 45sec working/ 15 sec resting interval B. Conditioning In teams of two, alternating movements, complete as many rounds and reps as possible in 30 minutes of: partner A: 20 Calories of Assault Bike or Row partner B: 20 […]

INTERMEDIATE 13/11/2018

A. Prep for WOD prep for 2k row in teams of 2 work to find your ideal rowing speed for 2 k each partner to work for 4 min on the rower B. Conditioning (if you do not have rower, do a pre core tabata before row test) For time Row 2000m ( if necessary […]