Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Chin-ups + 10 Band Pull-Aparts Pick a rep count you can maintain for all 6 sets. Use a band as needed. 1b) 9:00 – 30:00 – Every 3:00 x 7 sets: 5 Bent Over Barbell Row 20 seconds Rest 5 Push Press 20 seconds Rest Max Unbroken Kettlebell Swings 70/53 Build the Barbell Row and Push Press as deemed fit. Swings are a max effort set. Swing something that you won’t get more than 25-30 reps with to start…challenge yourself. 1c) 30:00 – 40:00 – Every 2:00 x 5 sets: 10/7 Calories Ski/Bike/Row 10 Burpees Hit these as sprint efforts. Scale reps as needed to keep these under 90 seconds. Extra Work: 2) Dumbbell Bench Press: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 3) Hollow Hold: Accumulate 3 minutes…

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Low Hang Snatch High-Pull + 1 Low Hang Muscle Snatch + 1 Snatch Balance Start light, use this as warm-up and positioning work to get you moving. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Low Hang Power Snatch + 1 Overhead Squat Continue to build loading from the Part A. 1c) 14:00 – 21:00 – Every 1:00 x 7 sets: 1 Low Hang Snatch Continue to build loading from Part B. 2) AQAP: 800m Run 40 Toes-to-bar 20 Power Snatch 115/75 Extra Work: 3) D-Ball Bear Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 4) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Perform all reps on 1 side…

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 3 Front Squats Warm-up as needed. Start around 60% of your 1RM. Reference past weeks for loading. Build as heavy as deemed fit. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Back Squats Reference past weeks for loading. Build as heavy as deemed fit. 1c) 20:00 – 25:00 – 5 minutes Max Reps @ Moderate Pace: 5/side Deficit Front Stepping Lunge We will be working through this cycle, with blocks of bodyweight single leg work. The purpose here is max reps, but for quality, at a moderate pace. Basically we want you moving at a tempo that you can maintain for the entire 5 minutes. Perform these in sets of 5 and then switch legs. You choose the deficit, up to 6″. 2) 8 minute AMRAP: 10 Dumbbell Deadlifts 50/35 20 Air…

WOD: 1) AQAP: 1 mile Run 10 Rope Climbs 15ft 100 Overhead Squats 95/65 This is a chipper, you must complete all the reps of one movement before moving onto the next. Extra Work: 2) Sled Drag: 400m @ Bodyweight Stimulus is constant movement. Scale loading as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE  

WOD: 1a) 0:00 – 7:30 – Every 1:30 x 5 sets: 1 Clean High-Pull + 1 Hang Muscle Clean + 1 Thruster w/5 second Hold Overhead Start around 50% of your 1RM and build as heavy as deemed fit. 1b) 7:30 – 15:00 – Every 1:30 x 5 sets: 1 Clean Grip Deadlift + 1 Hang Power Clean + 1 Front Squat + 1 Push Jerk Continue to build loading from Part A. 1c) 15:00 – 22:30 – Every 1:30 x 5 sets: 1 Hang Clean + 1 Jerk Continue to build loading from Part B. 2) 3 rounds AQAP: 27 Kettlebell Swings 53/35 21 Toes-to-bar 15 Burpees Extra Work: 3) Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 4) Reverse Hyper: 3 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts,…