Results For Category: "Skill"

STRENGTH:

Turkish Get Ups 5 sets of 3 on each arm.  Rest 2:00 between sets

METCON:

4 RFT:

Run 400m
20 KB swings (24/16)
20 goblet squats

Gym:

STRENGTH:

YOUR NEXT LIFT 3 X 5

METCON:

FOR TIME:

30 pullups

10 burpees

20 pullups

20 burpees

10 pullups

30 burpees

Virtual:

STRENGTH:

5 sets of: WITH :30 rest in between 

1a) single arm half kneeling Arnold press  x  10 

1b) gorilla rows x 10 

CONDITIONING:

20AMRAP: 

10 up downs

10 mountain climbers **2 count

20 flutter kicks **2 count

5 burpees

(rest 1 minute)

Strength: 

Your Next Lift:  Cycle through Back Squat, Press, Deadlift, Bench Press 3 sets of 5 reps.
Starting at 60% 1st cycle.
Second Cycle: add 5-10# upper body/10-20# lower body.  Alternate Press with Push Press.
Third Cycle: Sub Back for front Squat.

Skill:  Double Unders

Metcon: “Annie”

50-40-30-20-10 of:
Double Unders
Abmat Sit ups

At Home WOD:
Skill
– 1 Gymnastics Skill + 1 Bodybuilding movement for a body part that needs attention

Conditioning:
5 Rounds of 40s work/20s rest:
1a) Jumping Jacks
1b) Jump Rope – Singles or Doubles
1c) Mountain Climbers
1d) Abs with plate switch

Finisher – 100 banded pushdowns + 100 Banded Pull-aparts

At Home WOD:
Gymnastics Skill Work
EMOM 10:
ODD Minutes: 10-20s Handstand Hold
EVEN Minutes: 10-20s Hollow Hold

Conditioning:
EMOM 20:
Minute 1: 20s Side Plank Right/20s Side Plank Right
Minute 2: 8 Devils Press (any two objects will work for this)
Minute 3: 8 Up Downs
Minute 4: 8 Squat Jumps
Minute 5: 50 Single Unders
– Goal: Keep all work intervals throughout – meaning if it takes you 30s to complete Devils Press on round 1 it should take the same on the last round.

Finisher:
Wall Sit Hold – Who can go the longest!?

Skill:

Spend 10 Minutes working on a Bodyweight skill like handstands, L-Sit Holds, Handstand Walking, etc.

Conditioning:
For time:
50-40-30-20-10
Air Squats
Hollow Rocks
Double Unders
– Goal: Split work into manageable sets – there is 150 reps of each movement here. Shoot for sub 15:00.

STRENGTH 

1a) Strict Chin-ups: 4 x 5-8. Rest 45s.
1b) Push-ups on Kettlebells: 4 x 12-20. Rest 45s.

– Goal: 4 challenging work sets – pull/push. People should warm-up with 1-2 sets before starting work sets.

CONDITIONING 

AMRAP 12:
75 ft. Overhead + Front Rack Carry
50 Double Unders
25 Barbell Rows (75, 55)
– Goal: Consistent effort across all rounds. UB Double Unders – light BB Rows.

Rx+:(95, 65) (Heavy Rope DU’s if possible or 75 DU’s)

Accessory:

Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
* every time you complete a round complete 20 Hollow Rocks

STRENGTH 

Bench Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.

CONDITIONING

Every 3:00 x 5 sets.
5 Strict Pull-ups
10 Box Jumps w. step down (24, 20)
15 Air Squats
20 Double Unders
– Goal: Consistent effort – finish each round in under 2:00

STRENGTH 

Sumo Deadlift: 5 x 5 @moderate weight. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 75% of 1RM
– Reset on each rep
– Goal: 5 challenging work sets executed with PERFECT technique.

CONDITIONING

For time:
30-20-10
Front Rack Reverse Lunges (135, 95) (total reps)
10-20-30
T2B
– Goal: Challenge yourself with lunge loading and shoot for big sets with both T2B/FR Lunges.

*10:00 Time Cap

STRENGTH 

Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume.

CONDITIONING

AMRAP 17:
20 Alt. DB Snatches (50, 35) (total reps)
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if needed.