Monat: November 2022

02/12/2022 Strength & Conditioning

A. Strength A. 3 Sets of: A1. Benchpress**Wendler Cycle: 1st Set 5×75%, 2nd Set 3×85%, 3rd Set 1+ 95%. If you do 5/3/1 on your own, fill in your current week.A2. 10+ Bulgarian Split Squats /per side B. Conditioning AMRAP in 15 minutes10 KB/DB Push Presses (20/16)10 RU Kettlebell Swings (32/24)10 Box Jumps (24/20 in)

30/11/2022 Strength & Conditioning

For time:30 Burpees50 Barbell Strict Press @70%(out of Rack)30 Chest-to-Bar Pull-Ups50 Backsquats @70%(out of Rack)30 Chest-to-Bar Pull-Ups50 Deadlifts @70%30 Chest-to-Bar Pull-Ups30 Burpees

29/11/2022 Gymnastics

warm up 15’2x stairs20 pass through10 OHS10m OH walking lunges20 pull aparts skill and strength 20’e5mom10 ring rows3 wall climb8 australian pull ups2 wall climbsmax pull ups(assisted)/c2b1 wall climb Conditioning 15’180 (weighted) jumping squat lungesfor timerest of the time amrap wall sit variations

29/11/2022 Endurance

warm up 7’death by line sprints and tuck jumpsstart @ 1 sprint (20m) and 10 tuck jumps—> add 20m/2 reps each round 3×12 ’ Amrap 3’ rest btw stations1 15cal ski/30wbs/200m run2 15cal row/2 legths burpee broad jumps/200m run3 3rds run/1 rd farmers carry

29/11/2022 Strength & Conditioning

A. StrengthA. 3 Sets of:A1. Frontsquat*A2. 10+ reps Chinups (*with assitance) OR ringrows*Wendler Cycle: 1st Set 5×75%, 2nd Set 3×85%, 3rd Set 1+ 95%. If you do 5/3/1 on your own, fill in your current week. B. Conditioning Teams of 2 will alternate movements AMRAP 24 minutes of:3 Strict Handstand Push-Ups6 Strict Pull-Ups9 Toes-to-Bar4 Frontrack […]

28/11/2022 Strength & Conditioning

A. Skill Cleanin 6 setswork up to a 70% ish weight in following complex1 High Hang Power 1 Hang Power Clean 1 Frontsquatrest 1,5 min between sets B. ConditioningEvery 3 minutes, for 30 minutes (10 sets) for max load:12/10 cal row/echo2 Cleans

25/11/2022 Beginner

A: Skill Barbell Movements (barbell)Hinge, Backsquat, Clean, Press B. Condi6 rounds of: 1 minute of rowing1 minute of burpees1 minute of double-unders1 minute of rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals for rowed calories, burpees, and double-unders to comments.

25/11/2022 Strength & Conditioning

A. Skill Clean up to a 90% ish 1 rep B. AMRAP20:1 Power Clean (85% of A.)1 Pullup1 Dip (stationary or ring)run 1 round+1rep 2 Power Clean (85% of A.)2 Pullup2 Dip (stationary or ring)run 1 round add 1 rep each round, and run 1 round each round

24/11/2022 Strength & Conditioning

A.4 Sets of:5 Supinated Barbell Rows AHAP into Max SB Bent-over Rows(10+) B. 4 Sets of:4 SB Push Presses AHAP into 4 DB Push Presses AHAP into 4 Barbell Push Presses AHAP C. 2-3 Sets of:6x15m SB Carry AHAP D. 2-3 Sets of:Sled Sprint

23/11/2022 Strength & Conditioning

A. Warm-Up/3 Rounds of:30 Walking Lunges(total)30 Plank-to-Push-Up(total)30 OA Ring Row(15/15) B. 6 Rounds for time of:3 Front Squats 90/60kg(out of Rack)6 DB Floor Presses 2×35/20kg9 Strict Chin-Ups

22/11/2022 Endurance

warm up6’ or 3 rounds5 cals row/ski20m walking lunges10 medball thrusters 2x 20’ amrap 3’ rest 1.)40 burpees50 sb lunges60 cals row 2.)40 wall balls50 hr push ups60 cal ski erg

22/11/2022 Gymnastics

warm up 15’10 bear crawl10 m crab walk10m toysoldier10m frog jumps3 inch worms skill and strength 15’emom 15’wall climb + holdsingle leg wall sit leftsingle leg wall sit rightl-sit holdrest conditioning 21’ 3×6’ amrap 90” rest btw 10 box jumps10 burpees20 single/double unders goal: go faster each round

22/11/2022 Strength & Conditioning

A. Every 10 minutes, for 40 minutes (4 sets) for times of:600/500 Meter Row30 Front-Racked Kettlebell Alternating Reverse Lunges (24/16 kg)30 Single-Arm Kettlebell Push Presses (24/16 kg – one in front rack, the other pressing; 15 reps each arm)30/20 Calories of Assault Bike Please customize the reps/calories such that you have at least 90 seconds […]

21/11/2022 Strength & Conditioning

A. Strength3 sets of:Barbell Hip Thrusts x 8 reps @ 2112immediately followed by…Barbell Hip Thrust Iso-Hold x 15-30 seconds(hold the top position, creating maximal contraction of your glutes and hamstrings for as long as you can hold)Rest 2 minutes B.For time:50/40 Calories of Rowing/Ski/Echo40 Deadlifts (100/70)50/40 Calories of Rowing/Ski/Echo

18/11/2022 Bodyweight & Beginner

A. Skill Push & Pull 3 sets of Iso hold on pullup to slow decent 2-3 reps to 8/8 Bulgarian B. CondiAMRAP 12minteams of 2: A performs:10 Pull-Ups15 Box Jumps (24″/20″)20 Air Squats while B: 5 Line Sprintrest until A is ready with 1 round C. Finish with some Nordic Partner Curls

18/11/2022 Strength & Conditioning

A. WarmupB. Condi (50min)5 Rounds for Time100 Box Step-Ups with a DB (35pds20 meter Bear Crawl Dumbbell Push every 5 min10 Ringrows

17/11/2022 Strength & Conditioning

A. Warm-Up:5:00min SB Front Rack Carry @0.33/0.25BW B. 2 Sets of:B1. 10 Incline SB Bench PressesB2. HOH Rope Pull C. 2 Sets of:C1. 10 SB Bench PressesC2. HOH Rope Pull D. 2 Sets of:D1. 10 Decline SB Bench PressesD2. HOH Rope Pull E. 3 Sets of:E1. 10 Hanging Leg Raises @2121E2. 10 DB Biceps CurlsE3. […]

16/11/2022 Strength & Conditioning

A. Warm-Up/3 Sets of:30m DB/KB Suitecase Carry15m DB/KB Suitecase Walking LungesNote: 3 Sets for each arm. 1st set go light, second moderate and third heavy. B. EMOM 14(3 Sets):6 Sumo Deadlifts off blocks AHAP1:00min SB Bear Hug Hold AHAPRest C. For time:500m Row50 Burpees

15/11/2022 Endurance

50’ amrap 3small rds run40m sled push3small rds run40m sled pull3small rds run40 wbs3small rds run400m row3small rds run400m ski3small rds run40m farmers carry3small rds run40m walking lunges3small rds run40hr push ups