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 […]
A. Strength Every 2 minutes, for 20 minutes (10 sets): Hang Clean + Clean Build over the course of the 10 sets to today’s heavy complex. B. Conditioning Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – 5 Hang Squat Cleans Station 2 – 18/12 Calories of Assault Bike or Rowing […]
A. Strength for 20 min work on your HS Skill work up from a Frogstand to a Headstand to a Handstandhold work in a EMOM 10 min on core skill for HS ODD: Weighted Hollow Hold for 40 sec EVEN: 2 Wallclimbs to 30 sec HS Hold B. Conditioning AMRAP for 20 minutes: 8 strict […]
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 […]
0. Warmup for 15 min A. Strength (20min) Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 8 reps @ 75-85% Rest 2 minutes […]
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 […]
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 – 2 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – […]
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 […]
A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning (20 min) For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) […]
A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min B0. Prep for WOD 10 min Snatch/OH Squat work B. Conditioning In teams of two, complete 3 rounds for time of: 800 Meter Run (partners must run together) 60 Power Snatches […]
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 […]
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 […]
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 […]
A. Prep for WOD work on shoulder strength B. Conditioning Hero Wod Wade For time, wearing a 20-lb. vest or body armor: Run 1,200 meters (2 big rounds) Then, 4 rounds of: 12 strict pull-ups 9 strict dips 6 strict handstand push-ups Then, run 1,200 meters (2 big rounds)
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 ( alternative: ski) […]
A. Strength 4 sets of: Pause Deadlift x 5-6 reps (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Pumps x 30 seconds Rest 60 seconds B. Conditioning For time: 3 rounds […]
0. Warmup for 15 min A. Strength (20 minutes) Four sets of: Paused Deadlift x 5-6 reps with a 4 second decent (pause for 2 seconds at mid-patella, then extend to full hip and knee extension; reset before each lift; start sets around 60-65% of 1-RM and build by feel) Rest 60 seconds L-Sit Hold […]
A. Strength ( 20 min) Front Squat (test your 1 RM) *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% Rest 2 […]
A. Strength ( 20 min) Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 1 rep @ 95% *Set 7 – 4 reps @ […]
A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of: 1000 Meter Row 100 Kettlebell […]