A. Strength (00:15-00:35) Barbell Glute Bridge: 5 x 5– Take 3 sets to build to work weight– Perform all 5 sets with one weight (the work weight should be established after 3 sets– Hold the top of movement squeeze each rep for 1sec B0. Prep for Conditioning Power Clean + Thruster: 3 x 2 + […]
A. Prep for WOD B. Condititoning In teams of 3, alternating complete rounds, AMRAP 15 minutes of:7 Burpees7 Dumbbell Thrusters7 Box Jump or Step-Overs Rest until the running clock reaches 20:00, and then… In teams of 2, alternating complete rounds, AMRAP 15 minutes of9 Box Jump or Step-Overs9 Dumbbell Push Press9 Stationary Dips
A. Strength (00:15-00:40)3sets of:Single-Leg Deadlift x 6-8 reps each leg Barbell Glute Bridges x 6-8 reps Side Plank x 45 seconds each side B. Conditioning (00:40-00:55)3 rounds for time:500 Meter Row21 Russian Kettlebell Swings12 Burpees C. Acessory Banded Pull-apart: 4 x 50– change grip every set i.e. supinated or pronated– this should be 50 continuous […]
A. Strength (00:15-00:35) Snatch Deadlift + Power Snatch + Squat Snatch Complex:8 x 2 + 1 + 1 Then,1 Rep of Snatch adding weight until you miss B. Conditioning (00:35-00:51) EMOM 16:MINUTE 1: 30meter Heavy Farmer CarryMINUTE 2: 20 Bodyweight Walking LungesMINUTE 3: 30s Gymnastic PlankMINUTE 4: 10 Burpees
A. Strength (00:15-00:30) EMOM,for 12 minutes (6 sets of each):Even: Goblet Squat x 8 reps Odd:Dumbbell Z-Press x 8-10 reps B. Conditioning (00:30-00:50) Against a 4-minute running clock, perform AMRAP of:3 Strict Pull-Ups6 Hanging Leg or Knee Raises12 Push-Ups24 Jumping Air Squats Rest 2 minutes between sets, and complete a total of 3 sets. Pick […]
A. Strength (00:15-00:35) 1a) DB Bench Press, neutral grip: 4 x 8-10 repsrest 30 seconds and then directly into1b) Weighted Wide Grip Pull-up: 4 x 2 reps – take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 B. Conditioning (00:35-00:50) AMRAP 7:Row 250 Meters1 legless Rope […]
A. Strength (00:15-00:40) 3 sets of Supinated-Grip Bent-Over Barbell Row x 8 reps Dumbbell Death March x 20 steps Nose-to-Wall Handstand Hold x 60 seconds B. Conditioning (00:40-00:50) For max reps/calories:3 Minutes of Rowing3 Minutes of Kettlebell Swings3 Minutes of Assault Bike C. Accessory Banded Row from Plank: 4 x 8-12 each side
A. Skill (00:15-00:27)EMOM 12:MINUTE 1: 20sec Hollow HoldMINUTE 2: 20sec Handstand HoldMINUTE 3: 15 Barbell RowsMINUTE 4: 30 meters double OH KB Carry B. Conditioning (00:30-00:55) For time:30 DB Push Presses (22,5, 35pds)60 Abmat Sit-ups90 Double Unders20 DB Push Presses50 Abmat Sit-ups100 Double Unders10 DB Push Presses40 Abmat Sit-ups110 Double Unders C. Acessory Banded Row from […]
A. Strength (00:15 – 00:35) Wide Stance Box Squatwork up to a 3RM over 7 sets – 15” Box Very Important! SPOTTERs on both sides of the Barbell– Beginner: 5 x 5, adding weight if form permits (or a higher height box) B. Conditioning (00:35 – 0:55) For total time:30 Front Squats (70, 45)30 Burpees […]
A. Strength (00:15 – 00:35) Wide Stance Box Squatwork up to a 3RM over 7 sets – 15” Box Very Important! SPOTTERs on both sides of the Barbell– Beginner: 5 x 5, adding weight if form permits (or a higher height box) B. Conditioning (00:35 – 0:55) For total time:30 Front Squats (70, 45)30 Burpees […]
A. Prep for WOD (00:10 – 00:20) B. Conditioning (00:20-00:50) In teams of 2, with only one person working at a time, AMRAP in 30 minutes of: 1000 Meter Row100 double Kettlebell Deadlifts100 Meter Kettlebell Farmer’s Carry100 double Kettlebell Walking Lunges100 double Kettlebell Push Presses
A. Gymnastics Strength: 4 rounds of the following: 1) Wall-Facing Handstand Marching x 20 reps (in total) 2) Wall Climb x 4 reps 3) Ring Pull-Ups (with False Grip) x 8 reps 4) Ring Dips (with or without scaling option) x 12 reps rest after each round for 2 min. B. Gettin‘ heartrate up 😉 […]
A. Strength3sets of:Half-Kneeling Kettlebell Press x 8-10 reps each L-Sit Taps x 40 seconds (10 each leg x 2 sets) B. ConditioningAMRAP 15 min18 Weighted Box Step-Ups (20″/18″)12 Alternating Dumbbell Snatches6 Strict Handstand Push-Ups
a) Warmup: meet the animalsb) Mobility: Shoulder, Hips, Wristsc) Strength:3 rds of:8-12x Seated DB Presses40 sec single-leg Paralette Hold8-12x Ring Rowsafter each exercise 1 min rest d) WOD:Every minute, on the minute, for 18 minutes: Minute 1 – 12 Walking Lunges with dumbbells Minute 2 – 8 Burpee Box Jump-Overs Minute 3 – 12 v-upse) Finisher:2 rounds wall […]
A. Skill (00:10-00:40) work on your HS Skills invest 15 min in HS Mobility Corework , e..g in a EMOM fashioninvest 15 min in HS progression work B. Conditioning (00:45 – 00:53)AMRAP 8 min 2 Dumbbell Thrusters2 Strict Pull-Ups / Ring rows4 Dumbbell Thrusters4 Strict Pull-Ups6 Dumbbell Thrusters6 Strict Pull-Ups8 Dumbbell Thrusters8 Strict Pull-Ups10 Dumbbell […]
A. Strength (00:15-00:35) Deadlift + Power Clean + Squat Clean ComplexEvery 90 Seconds10 x 2 + 1 + 1 @75% of Monday B. Conditioning (00:35-00:55) AMRAP 18 min of 30meter Front Rack + OH Carry ( 1 KB Overhead + 1 in Front Rack/Same size weights 30 meter box/sled push C. Cooldown 5 min easy […]
A. Strength (00:15-00:35) 3 sets of:Hanging Med-Ball Hamstring Curls x 10-12 reps 30 meter Bottom’s Up Kettlebell Carry – 15-meter each arm one arm KB Swing Transitions x 20 reps weighted Plank Hold x 60 seconds B. Conditioning (00:45-00:53) AMRAP 8 minutes of:10 Stationary Dips10 Push-Ups20 Kettlebell Swings