Competition: Friday, March 19th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Deficit Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. Use plates to build…
Sport: Friday, March 19th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Deficit Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. Use plates to build…
Power: Friday, March 19th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. 1c) 25:00 – 35:00 – Every…
Move: Friday, March 19th, 2021
WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. 1c) 25:00 – 35:00 – Every…
Move/Power/Sport: Thursday, March 18th, 2021
WOD: 1a) 0:00 – 12:00 – Every 1:00 x 12 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 20 seconds/side Side Plank Hold Station 3 – 20 Glute Bridg-ups w/Mini-Band Station 4 – 5 Bent Over YAT This is an opportunity to work on some good activation drills as well as overall body health drills. Increase the intensity on the machine each round as deemed fit. As always if you’re in the gym 4-6 days/week, don’t be afraid to take this as an Active Recovery day and work at Easy-to-Moderate intensity. 1b) 13:00 – 28:00 – Every 3:00 x 5 sets – Ski/Bike/Row: 90 seconds Easy 60 seconds Moderate 30 seconds Sprint Work for maintainable paces for each respective effort. This is one continuous 15 minute piece. 1c) 30:00 – 45:00 – 15 minute AMRAP: 12/side Single Arm Kettlebell Front Squats 30 seconds Front…
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