Category: Sport

WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Toes-to-bar + 20 Alternating Dumbbell Snatch 50/35 Even – 2 minutes Ski/Bike/Row/Run + 50 Double-unders + 15/side Single Arm Dumbbell Push Press 50/35 For your machine work pick a pace you can maintain for all 8 sets, you should be getting the same output calories/meters each round. Scale appropriately so you have 60 seconds+ Rest after each round. You may break-up the Push Press however you like, but it needs to be 15 on each side. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down, Handstand Walk, Support, Push-up, etc. 3) Kneeling Banded “Cable” Crunches: 4 sets of 15 Rest 90-120 seconds between sets.  For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 7:00 – Every 1:00 x 7 sets: Halting Muscle Snatch + Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift. Reset on the floor after the first rep. 1b) 7:00 – 14:00 – Every 1:00 x 7 sets: Halting Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Halt at the Knee for 2-3 seconds before completing the first lift. 1c) 15:00 – 23:00 – Every 2:00 x 4 sets: 5 Snatch Pulls @ 95-105% Reset on the floor between each rep. Use straps if you need them/have them. Work a little heavier than last week. 2) 12 minute AMRAP: 15 Box Jump Overs 24/20 12 Kettlebell Swings 53/35 9 Overhead Squats 95/65 Extra…

WOD: 1a) 0:00 – 9:00 – Every 3:00 x 3 sets: 7-7-10 Back Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1b) 9:00 – 15:00 – Every 2:00 x 3 sets: 3-3-5 Front Squats Start around 60% of your 1RM. Build as heavy as deemed fit. Reference last week for loading. 1c) 15:00 – 25:00 – Every 2:00 x 5 sets: 8/side Single Leg Kettlebell Romanian Deadlift Focus on positioning over load. Keep your hips square and only go as low as you can maintain a proper back position. Try to keep the opposing leg off the ground for all 8 reps and then switch sides. 2) AQAP: 21-15-9 Bar Facing Burpees 12-9-6 Squat Cleans 95/65 Extra Work: 3) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 4) Ski Erg: 8 sets of…

WOD: 1) 30 minute Up Ladder: 100m Run 5 Push-ups 5 Wall Balls 20/14 Workout is performed 100 + 5 + 5, 200 + 10 +10, 300 + 15 + 15, and so on until 30 minutes is up. Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. If you have them perform a 10 minute EMOTM. 3) Sled Drag: 400m @ Bodyweight Pick a loading you can move smooth and steady with if your bodyweight is too heavy. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 3 Power Snatch Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep. 2) Every 1:30 x 7 sets: 3 Power Clean Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor between each rep. 3) 7 minute Up Ladder: 3 Toes-to-bar 3 Deadlifts 185/135 Workout goes 3+3, 6+6, 9+9, and so on until 7 minutes is up. Extra Work: 4) Paralette Push-ups: 4 sets of 8-10 Reps Rest 90-120 seconds between sets. Focus on maximizing the range of motion in the bottom. 5) Cable Wide Grip Lat Pull Down: 4 sets of 15 Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Well Youtube is apparently not working as I type this, so no video for you guys…