Category: Sport

WOD: 1) Every 1:30 x 7 sets: Snatch High-Pull + Hi-Hang Muscle Snatch + Low Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean High-Pull + Hi-Hang Muscle Clean + Low Hang Muscle Clean + Thruster Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 10 minute AMRAP: 50 Double-unders 15 Pull-ups 12 Dumbbell Thrusters 50/35 Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Kroc Row: 4 sets of 15/side Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE https://www.youtube.com/watch?v=Raou7ZCMBoQ

WOD: 1) Front Squat: 6-4-4-3-3 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. Reference last week for loading and work to build on that. 2) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30 Reference 8/27/18 for loading. Work to build heavier than last time. Perform all reps on 1 leg before switching to the other. 3) AQAP: 800m Run 50 Bar Facing Burpees 30 Hang Power Cleans 135/95 Extra Work: 4) Swiss Ball Hamstring Curls: 4 sets of 10 Rest 90-120 seconds between sets. 5) Run: A) 1 mile Warm-up B) 4 x 100m Sprint – 2 minutes Rest C) 3 sets of – 3 x 300m @ 85-95% – Rest 2:00 – Rest 5:00 Between sets Maintainable paces across each respective piece. Distance references if you are changing modalities HERE For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) “McGhee” – 30 minute AMRAP: 5 Deadlifts 275/185 13 Push-ups 9 Box Jumps 24/20 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Cable Flat Bar Lat Press Down: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Hang Snatch + Snatch + Overhead Squat Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Snatch. All reps full Squat. 2) Every 1:30 x 7 sets: Hang Clean + Clean + Jerk Warm-up as needed. Start around 60% of your 1RM. Drop and reset on the floor after the Hang Clean. All reps full Squat. 3) AQAP: 3 rounds of… 200m Run 10 D-Ball Over the Shoulder 100/70 Into 2 rounds of… 400m Run 15 Thrusters 95/65 Extra Work: 4) Handstands: 10 minutes Practice Work on any facet of getting upside down. 5) Sandbag Carry: 8 sets of 100ft Rest 90-120 seconds between sets. Heavy as possible while moving unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format, i.e. heavy…