A. Prep for WOD B. Conditioning 3 rounds for time of: Partner A Rows 500 Meters… While Partner B performs a 30 meter Walking Lunges with Kettlebells (or Dumbbells) – and keeps KBs/DBs in overhead, front rack, or farmer’s carry hold for the duration of Partner A’s row immediately followed by… Partner B Rows 500 […]
A. Strength3sets Station 1 – Supine Ring Rows x 10-12 reps Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. Conditioning 5 rounds for max calories/reps of: 30 seconds of Rowing Rest 30 […]
A. Strength 3 sets Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps Station 2 – Dumbbell Z-Press x 6-8 reps Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 secondsStation 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. Conditioning 24-18-12 BurpeesAlternating Single-Arm Dumbbell Snatches C. Accessory Core […]
A. Strength (00:15-00:35) 3 setsBack Squat x 6-8 reps (slow decent explosive getup) Hanging Medicine Ball Hamsting Curls x 15-20 reps Hollow Body Roll to Superman x 6 rolls each way B. Conditioning (00:35-00:50)AMRAP 12 minutes 25/15 Calories of Assault Bike 20 V-Ups 15 Wall Ball Shots C. Acessory Finisher – AFAP: 40-30-20-10 Banded Hammer […]
A. Strength 3 sets of Station 1 – Dumbbell Shoulder Press x 8-10 reps Station 2 – Strict Pull-Ups x 6-8 reps Station 3 – Farmer’s Carry x 100 Meters B. Conditioning 3 rounds for time of:400 Meter Run30 Russian Kettlebell Swings10 Burpees C. . Accessory Recorvery Resistance Runs with a partner 200 meter each
A. Prep for WOD Grab a set of DBs and a band and complete: 3 rounds of:10 Bent-over Double DB Rows 10 DB Hammer Curls 10 DB Strict Press10 Push-ups on DBs 10 DB Push Press and in between each round:30 Banded Pull-aparts 30 Banded Triceps Pushdowns 30 Banded Pulldowns (straight arms)30 Banded Overhead Triceps Extensions B. Conditioning In teams […]
A. Strength3 setsStation 1 – Romanian Deadlift x 8-10 reps Station 2 – Single-Arm Overhead DB Press x 8-10 reps (left arm)Station 3 – Single-Arm Overhead DB Press x 8-10 reps (right arm)Station 4 – Strict Toes to Bar or Hanging Leg Raises x 8-10 reps B. Conditioning Complete rounds of 10, 9, 8, 7, […]
A. Prep for WOD B. Conditioning (00:10-00:50) Every 10 minutes, for 40 minutes (4 sets) for times:400 Meter Run20 Walking Lunges with Farmer’s Carry (heavy)10 Strict Pull-Ups400 Meter RunC. Accessory Core Tabata
A. Strength (00:15-00:35) Station 1 – Snatch-Grip Romanian Deadlift x 8 repsStation 2 – Barbell Rollouts x 10 reps Station 3 – KB Weighted Glute Bridges x 30 reps B. Conditioning (00:35-00:50) For time:1000 Meter Row400 Meter Run40 Alternating Dumbbell Snatches C. AcessoryKB Curls: 4 x 10. Rest 60s.
A. Strength 3 sets of Station 1 – Phily Press (right) x 8 reps Station 2 – Phily Press (left) x 8 reps Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 repsStation 4 – Hollow Hold x 45 seconds B. Conditioning AMRAP 10 min10 Calories of Assault Bike 10 L-Seated Dumbbell Presses 10 Stationary […]
A. Warmup10 OH Plate Lunges10 Seated Plate Presses10 Plate Pushups1sm round run B. SkillEMOM fot (3 sets) of:Interval 1 – Full Support Hold on Low Rings x 20 secondsInterval 2 – Catch Position Hold on Bar/Box x 10 secondsInterval 3 – Freestanding Handstand Holds / Donkey Kicks x 30 seconds effortInterval 4 – Burpee Pull-Ups x 30 seconds effort C. […]
A. Strength (00:15-00:40) Every 90 seconds for 3 rounds for quality (23 min) Station 1 – Left Leg Bulgarian Split Squat x 6-8 reps Station 2 – Right Leg Bulgarian Split Squat x 6-8 reps Station 3 – Kettlebell Windmill (Left) x 6 reps Station 4 – Kettlebell Windmill (Right) x 6 reps Station 5 […]
A. Prep for WODEvery 90 seconds, for 12 minutes (2 sets of each):Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)Station 2 – 60 seconds of Side-Plank Hold (Left Side)Station 3 – 60 seconds of Band Pull-ApartsStation 4 – 60 seconds of Side-Plank Hold (Right Side) B. Conditioning In teams of 2, […]
A. Prep for WOD Core Tabata B. Conditioning (00:20-00:50) 5 rounds for time of:400 Meter Run30 Push-Ups20 Wall Ball Shots (20/14 lbs)10 Strict Pull-Ups C. Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.
A. Strength (00:15-00:27) EMOM 12 minutes (3 sets) of:Interval 1 – Ring Pull-Ups Scaled x 10 repsInterval 2 – Full Support Hold on Low Rings x 20 secondsInterval 3 – Handstand Marching on Box x 30 repsInterval 4 – Kick to Handstand on Wall Scaled x 40 seconds B. Conditioning (00:35-00:60)5 sets for max reps, […]
A. Strength 3sets ofStation 1 – Back Squat x 10 reps Station 2 – Supine Ring Rows x 10-12 reps Station 3 – Side Plank x 45 seconds each side B. Conditioning3 rounds for time of:200 Meter Run (2rounds) 12 Dumbbell Thrusters12 Burpees C. . Accessory Rollback Triceps Extensions: 4 x 12. Rest 60s.
A. Prep for WOD B. Conditioning AMRAP (with a Partner) in 21 minutes 21 Wall Ball Shots (20/16 lb)21 Kettlebell Swings (32/20kg) 21 Box Jumps (24/20 in) 21 Plate Burpees (onto 20 kg bumper plate)
A. Strength 3 sets of eachStation 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps Station 2 – Dumbbell Death March x 20 steps Station 3 – Nose-to-Wall Handstand Hold x 60 seconds B. CondtioningFor time:30 Calories of Rowing 40 V-Ups50 Kettlebell Swings C. Acessory Banded Alphabets x 3 sets on each side. Rest as […]
A. Prep for WOD B. Conditioning (00:20-00:55)in teams of 3, complete the following for time: 1200 Meter Relay Run (9rounds) 120 Kettlebell Swings90 Jumping Lunges or Alternating Reverse Lunges60 Box Step-Overs with Dumbbells1200 Meter Relay Run (9rounds) 120 Kettlebell Swings90 Jumping Lunges or Alternating Reverse Lunges60 Box Step-Overs with Dumbbells1200 Meter Relay Run Only one […]
A. Prep for WOD (00:05- 00:20) 2 Rounds of: –Partner 1 20 Glut Med Pushouts (10L/10R) 20 Banded Pull-aparts 10 Reverse Lunges –Partner 2 **Coach Lead** 5 High Hang power snatch 5 Low hang power snatch 5 Power snatch from mid shin **Partners switch places** B. Conditioning (0:25-00:45) AMRAP 20 w. a partner: 400 Meter […]