INTERMEDIATE 06/12/2019
0. Warm-Up. (00.00-00-15) A. Prep for WOD (00:15-00:25) Then…B. Conditioning (00:28-00:60) Every 8 minutes, for 32 minutes (4 sets) for times:400 Meter Run24 Kettlebell Swings500 Meter Row12 Strict Pull-Ups
INTERMEDIATE 05/12/2019
Warm-Up.A. Skill Gymnastics Skill Choose 1 Movement to work on 7 minutes – same movement as last week or differentThen,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:40-00:60) in teams of 2 3 rounds for time800 Meter Run (partners must run together) 80 Russian Kettlebell Swings 40 […]
INTERMEDIATE 04/12/2019
Warm-Up. A. Strength3 sets of:Bulgarian Split Squats x 8 reps immediately followed by…Dynamic Jumping Bulgarian Split Squats x 12 reps Rest 90 seconds between legs. Use two KBs for the 8 reps, then drop them and immediately perform 12 jumping bulgarians without weight. B. Conditioning For time:Row 1000 Meters20 Burpees Over Box 40 Thrusters (20/15kg) […]
INTERMEDIATE 03/12/2019
0- Warm-Up. Tabata x 2 sets each of: (20 seconds work followed by 10 seconds rest = 1 set) – Single-Arm Plank – Alternating Lateral Lunges – Side Plank – Air Squats – Hollow Hold or Rock – Plank Shoulder Taps – V-Ups – Bear Crawl – Frog Jumps – Wall Climbs Then… B. Conditioning […]
INTERMEDIATE 02/12/2019
0. Prep for Wod EMOM 6 minutes (2 sets): Station 1 – Parallette Shoot-Throughs x 3-5 reps Station 2 – Glute Bridges x 10Station 3 – Single-Leg Jumps x 5 each leg Then… A.Strength EMOM 16 minutes: Minute 1 – Dumbbell Shoulder Press x 6-8 reps Minute 2 – Banded Pull-Aparts x 20 reps Minute […]
INTERMEDIATE 30/11/2019
0.warmup 2 sets of / Gluteactivationdrill30 seconds of Banded Palloff Hold (Left)30 seconds of Banded Palloff Hold (Right)30 seconds of Banded Lateral Monster Walk (Left)30 seconds of Banded Lateral Monster Walk (Right)30 seconds of Clamshellhold (Left)30 seconds of Clamshellhold (Right)30 seconds of Dynamic Bulgarian Split Squat Jumps (Left)30 seconds of Dynamic Bulgarian Split Squat Jumps […]
INTERMEDIATE 29/11/2019
0. Warm-Up. Then… A. Strength Kettlebell Complex x 2 sets (one with each arm): Goat Bag Hinges x 10 (use both arms :)) Kettlebell Snatch x 10 Overhead Carry x 15 meter per sideSingle-Arm KB Swings x 10 Single-Arm Front Rack Squats x 10 Rest as needed B. Conditioning AMRAP 4 minutes of:10 Kettlebell Swings10 […]
INTERMEDIATE 28/11/2019
Warm-Up.A. Skill Gymnastics Skill Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.Then,EMOM 10:ODD Minutes: 30s of Skill WorkEVEN Minutes: 30s Hard Effort Rowing or Bike B. Conditioning (00:30-00:60) In teams of two, partners will alternate complete rounds, AMRAP 30 minutes of:12 Calories of Rowing12 […]
INTERMEDIATE 27/11/2019
Warm-Up. 50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts 50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts Followed by… 10 Stationary Split Squats (left leg forward) w/ Paloff Hold 20 Plank Shoulder Taps10 Stationary Split Squats (right leg forward) w/ Paloff Hold 20 Plank Shoulder Taps Then… B. ConditioningEMOM […]
INTERMEDIATE 26/11/2019
0- Warm-Up. Warm-Up.Static Hang on Bar x 30-60 secondsWall Slides x 5 Scapular Pull-Ups on Rings x 10 Followed by… 2 Sets:Dead Bugs x 10 Handstand Practice (freestanding or against a wall) x 60 seconds Followed by… Two Sets:Row x 60 secondsWall Climbs x 1-2Toes to Bar x 5-10 Then… A. Strength 3 sets of […]
INTERMEDIATE 25/11/2019
0. Prep for Wod (00:05-00-15) Warm-Up. Ankle Dorsiflexion x 90 seconds per side Couch Stretch x 90 seconds per side Thoracic Spine Isometric Holds Followed by… Two sets: Bear Crawl (Robotic Dog) x15 meter forward + 15 meter backward Single-Leg Jumps (your choice of type) x 10 per leg Then… A. Strength 3 sets of: […]
INTERMEDIATE 22/11/2019
0. Warm-Up. EMOM 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Hip Bridges x 10 Station 3 – Paloff Side Steps x 4-5 each side Then… A. Strength5 sets of:Dumbbell Z-Press x 8-10 reps (https://www.youtube.com/watch?v=fo1Y8Yc7hc0&feature=youtu.be) Stationary Dips x Max Reps (add weight or assistance to allow your rep range to […]
INTERMEDIATE 21/11/2019
Warm-Up.A. Strength 3 sets of: Hanging Med-Ball Hamstring Curls x 10-12 reps 30 meter Bottom’s Up Kettlebell Carry – 15 meter each arm Bulgarian Goat Bag Swings x 10 reps Coaches favorite static core excercise x 60 seconds B. Conditioning AMRAP 12 minutes of: 12 Russian Kettlebell Swings 12 Alternating Reverse Lunges with KB Goblet […]
INTERMEDIATE 20/11/2019
Warm-Up.Spend 10 minutes on Pre-Run Warm-Up Drills A. Prep for WOD 2Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20 B. Conditioning (00:40-00:60) 5 rounds for time of:400 Meter Run15 Burpees to Target (touch your pull-up bar)10 Strict Pull-Ups
INTERMEDIATE 19/11/2019
Warm-Up.Hip Opener Drilland OH Mobility A. Skill 3 sets of:Overhead Squat x 5 reps (only barbell, or technical weight)(use a progressively narrower grip for every set)Rest as needed Then… EMOM for 20 minutes (4 sets):Minute 1 – 45-Second Wall SitMinute 2 – 45 seconds of Goblet SquatsMinute 3 – 45 seconds of Banded Good MorningsMinute […]
INTERMEDIATE 18/11/2019
0. Prep for Wod (00:05-00-15) Chinup Grip Static Hang x 60 seconds (accumulated, if needed)Perfect Stretch x 10 stepsPullup Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)Bear Crawl x 20 steps forward + 20 steps backward Followed by… Gymnastics Skills Warm-Up Every 30 seconds, for 12 minutes (3 sets) […]
INTERMEDIATE 16/11/2019
Warm-Up.Wall Slides x 10 Pec Activation Followed by… Every Minute on the Minute for 6 minutes (2 sets):Station 1 – Parallette Shoot-Throughs x 3-5 repsStation 2 – Glute Bridges x 10 @ 20X2Station 3 – Single-Leg Jumps x 5 each leg Then… A. Srrength (00:20-00:36) EMOM 16 minutes:Minute 1 – Dumbbell Shoulder Press x 6-8 repsMinute 2 […]
INTERMEDIATE 15/11/2019
0. Warm-Up. A. Skill Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow Rocks + 30 Single Unders B. Conditioning (00:40-00:55) For max reps:5 Minutes of Burpee Box Jump-Overs (24″/20″) then rest 4 min EMOM 6 min ODD: 15/12 cal […]
INTERMEDIATE 14/11/2019
Warm-Up.Spend 5 minutes working on some type of inverted progression (freestanding handstands, holds against the wall, single-arm holds, handstand walking, handstand marching, wall climbs, etc.) Followed by… 3 sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps Med Ball Rotating Slams (Right) x 10 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 repsMed Ball […]
INTERMEDIATE 13/11/2019
0 Warm-Up.Warm-Up.Full Body CARs Routine Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total. A. Skill Practice Gymnastics Skill – Week #1Choose 1 Movement to work on 5 minutesThen, E90SEC90:ODD 90ies: 45s of Skill Work of defined Progression from first 5 minutesEVEN 90ies: 10 Hollow […]