Kategorie: Intermediate

INTERMEDIATE 24/01/2020

Warmup 2 sets of: Med-Ball Squats x 10 reps Med-Ball Rotational Throws x 10 reps (left) Med-Ball Rotational Throws x 10 reps (right) Med-Ball Deadlifts x 10 reps Med-Ball Alternating Step-Ups x 10 reps Med-Ball Hamstring Curls x 10 reps Then… Every 2 minutes, for 40 minutes (5 sets) for max calories: Station 1 – […]

INTERMEDIATE 23/01/2020

Warm-Up. Complete Snatch Warm-Up with a PVC Followed by… 3 sets Station 1 – Close Grip Overhead Squat x 5-7 reps Station 2 – Broad Jumps x 5-7 A. 3 sets of: Snatch-Grip Romanian Deadlift x 8 reps 40 meter Bottom’s Up Kettlebell Carry – 20meter each arm Banded Pull-Aparts x 30 reps B. Conditioning […]

INTERMEDIATE 22/01/2020

0. Warmup Run 400 Meters @ easy pace2 sets of:10 Air Squats10 Ring Rows20 Mountain Climbers Then… A. Strength3 sets of:Bulgarian Split Squats x 8 reps each leg 1-Arm KB Rows x 8 reps each arm B. ConditioningAMRAP 10 minutes of:30 Seconds of Wall Ball Shots (Partner A)30 Seconds of Wall Ball Shots (Partner B) […]

INTERMEDIATE 21/01/2020

Four Sets (alternate sides to complete 2 sets on each):Kettlebell Windmill x 5Bottom’s Up Kettlebell Carry x 20/20meter each arm Then… A. Strength3 sets of:Dumbbell Shoulder Press x 8 reps Supine Ring Rows x 8-10 reps Banded Face Pulls x 12-15 reps Strict Toes to Bar x 6-8 reps B. Conditioning5 rounds for time of:10 […]

INTERMEDIATE 20/01/2020

Warm-Up. for a perfect hinge & pullup A. Strength 3sets Station 1 – Barbell Hip Thrusts x 8-10 reps Station 2 – Kettlebell Sumo Stiff-Legged Deadlifts x 30 reps Station 3 – Farmer’s Carry x 100 Meters (go heavy – 3 rounds in gym) Station 4 – Prone weighted Plank x 60 seconds B. ConditioningAMRAP […]

INTERMEDIATE 17/01/2020

Warmup work on animal flow movements Then… B. Conditioning AMRAP 24min 3 Strict Handstand Push-Ups 6 Strict Pull-Ups 9 Knees to Elbows or Hanging Leg Raises 12 Goblet Squats 15 Calories of Rowing Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 knees to elbow, Partner B does […]

INTERMEDIATE 16/01/2020

2 or 3 Sets:Warm-Up. Banded Lat Stretch x 60 seconds each sideBanded Hip Flexor Stretch x 60 seconds each side Followed by… 2 Sets:Banded Good Mornings x 20 repsReverse Snow Angels x 10 reps A. Strength3 setsStation 1 – Sandbag or Kettlebell Front Squats x 10 reps Station 2 – Single-Arm Dumbbell Row x 6-8 […]

INTERMEDIATE 15/01/2020

0. Warmup A. Strength3 sets of:Barbell Z-Press x 8 reps @ 2011 Weighted Strict Pull-Up x 8 reps (if possible weighted) Reverse Dumbbell Flies x 10-12 reps Ab-Wheel Rollout x 8-10 reps B. Conditioning For time:25/18 Calories of Assault Bike50 Dumbbell Push Presses50 Dumbbell Push-Ups50 Dumbbell Push Presses25/18 Calories of Assault Bike

INTERMEDIATE 14/01/2020

4 Sets (alternate sides to complete 2 sets on each side):Kettlebell Windmill x 5Waiter Carry x 40 meterSingle-Arm Kettlebell Deadlift x 5one sided Farmer Carry x 40 meterSingle-Leg Kettlebell Deadlift x 5 Then… A. Strength (4sets) Station 1 – Dumbbell Death March x 12 reps Station 2 – Barbell Hip Thrusts x 12 reps Station […]

INTERMEDIATE 13/01/2020

Warm-Up. Pre-Run Warm-Up Drills Followed by… A. Skill Spend 10 minutes working on… Muscle-Up Transition Drills Then… B. Conditioning Every 6 minutes, for 30 minutes (5 sets) for times:400 Meter Run20 Plate Ground to Overhead10 Burpees to Bumper Plate

INTERMEDIATE 11/01/2020

A. Strength Station 1 – 8 – 10 Frontsquats (slow decent, explosive getup) Station 2 – Chinup Grip Hold x ALAP (straight body, shoulder wide grip, as high as possible) Station 3 – Palof Side Hold Lunges x 30 seconds each side B. Conditioning 20min AMRAPin teams of 2: A: CINDY as long B completes […]

INTERMEDIATE 10/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… Every 90 seconds for 9 minutes (2 sets):Station 1 – Kettlebell Windmills x 5-10 reps each armStation 2 – Pec Stick (or Medicine Ball Activation) x 60 secondsStation 3 – Alternating Cossack Squats x 14-16 reps Then… A. Strength4 sets of each):Station […]

INTERMEDIATE 09/01/2020

Two or Three Sets: Bear Crawl x 20 yards DB Front Squats x 10 Donkey Kicks x 5-10 (try to find your balance point) Then… B. Conditioning In teams of 2, with only one person working at a time, complete: 100 Russian Kettlebell Swings 400 Meter Run* 75 Barbell Thrusters 400 Meter Run 50 Strict […]

INTERMEDIATE 08/01/2020

0. Warmup 3 Rounds with a medicine ball:Straight-Leg Sit-Ups x 10 (arms locked out in overhead position)Turkish Get-Ups x 2 each sideStiff-Leg Deadlifts x 10Ball Slams x 10 Then… A. Conditioning (00:25-00:57) Every 2 minutes, for 32 minutes (4 sets):Station 1 – 400/300 Meters of RowingStation 2 – 20 meter Walking Lunges with KB/DB Farmer’s […]

INTERMEDIATE 07/01/2020

Sample Squatting Warm-Up:– 30 cal Assault Bike– 10 x perfect stretch (5 each side)– 10 x spiderman lunges with hip oscillation (5 each side)– 10 x cat and cow pose (spinal articulation)– 5 x bird dog each side (Opposite knee to the opposite arm, stimulate core and glute activation, and wake up contralateral movement patterns)– […]

INTERMEDIATE 04/01/2020

A. Strength (00:15-00:35) 3 sets of each Station 1 – Back Squat x 10 reps Station 2 – Tall Box Jumps x 10 reps(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about […]

INTERMEDIATE 03/01/2020

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]

INTERMEDIATE 02/01/2020

Warmuo Two 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 Then… A. Strength3 sets of: Bulgarian Split […]

INTERMEDIATE 01/01/2020

0. Warmup 2 Rounds of:5 Sumo Deadlifts5 Sumo Deadlift high pull5 hang muscle snatch5 Tempo OHS (3131)10 Scapular Pull-ups – wide grip A. Conditioning (00:20-00:50) AMRAP 30 w. a partner:50 Wall balls (20, 14)50 Calorie Row40 Abmat Sit-ups40 Hollow Rocks30 SDHP (35, 25)30 Barbell Rows (35, 25))20 Overhead Squats (35, 25)20 Thrusters (35, 25)10 Box […]

INTERMEDIATE 31/12/2019

Warmup Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… 2 Sets: Row x 60 seconds Wall Climbs x 1-2 Toes to Rings/Bar x 5-10 Then… A. Strength 3sets Minute 1 – Strict Pull-Ups x 6-8 reps Minute 2 – Supine Ring Rows x 8 reps Minute 3 – Handstand Hold x […]