Category: Sport

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 9:00 – 9 minute AMRAP: 3 Inchworm 5 Scapula Pull-Up w/Pause 10 Bird Dog 100m Run Get some blood flowing and your body ready to go. 1b) 15:00 – 25:00 – AQAP: 21-15-9 Double Kettlebell Snatch 35/26 9-6-3 Muscle-ups Scale as needed. 1c) 27:00 – 37:00 – AQAP: 100-80-60-40-20 Double-unders 5-4-3-2-1 Squat Cleans 165/115 > 175/125 > 185/135 > 205/145 > 225/155 Pick a loading that allows you to move unbroken for the 10 reps. 1d) 38:00 – 45:00 – 7 minute AMRAP: 10 Alternating Dumbbell Plank Rows 70/50 10/side Rear Foot Elevated Dumbbell Goblet Split Squats 70/50 10 Strict Knees-up This is an accessory AMRAP. Move through at a pace that allows you to focus on perfectly clean movements. For results post detailed weights, reps, times, thoughts, etc. for all work…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: Single Arm KB/DB Overhead Hold + 10 Slow Marching Steps In Place/side 10 Banded No-Money’s 10 Alternating Lunges Get some blood flowing. Increase load on the overhead hold each round as deemed fit. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1 Strict Press + 2 Push Press + 3 Push Jerk Start around 60% of your 1RM Strict Press and build as deemed fit. This is a good amount of volume on a short time frame so don’t expect to get crazy heavy with the loading. 1c) 19:00 – 25:00 – Every 1:00 x 6 sets: 5/side Single Arm Dumbbell Overhead Squat Start at a comfortable load and build each set as deemed fit. Perform all reps on 1 side before switching to…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 15 Air Squats 10 Banded Good Mornings 5 Burpee-to-Target Get some blood flowing and your hips and back ready to go. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 10 Hang Power Cleans Start around 50% of your 1RM. Build your load as deemed fit with the focus/stimulus being that the bar is in constant movement after the first rep is initiated, no stopping at the Hang or the Front Rack. 1c) 20:00 – 28:00 – Every 30 seconds x 16 sets: 1 Power Clean Heavy battery style work here. Two ways to approach, pick what will be a tough weight and stick with it for all 16 lifts, or start a little lighter and build each rep as deemed fit. 1d) 32:00 – 38:00…

Pulling and Grip Capacity Bias Block – Week 3 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 15 Tall Kneeling Banded Face Pulls Station 2 – 5/side Single Leg Plate/Box Jumps Station 3 – 5 Tall Power Snatch + 5 Snatch Push Jerk Grab a PVC Pipe or Barbell based on what is appropriate for your skill level/strength. 1b) 10:00 – 19:00 – Every 1:00 x 9 sets: 1 Snatch Pull + 1 Hang Muscle Snatch + 1 Low Hang Power Snatch + Start around 50% of your 1RM and build as heavy as deemed fit. 1c) 19:00 – 26:00 – Every 1:00 x 7 sets:  1 Snatch Pull + 1 Power Snatch Continue to build loading from Part B. Drop the bar and reset yourself after the Snatch Pull. Build as heavy as deemed fit. 1d) 26:00 –…