Category: Sport

WOD: 1a) 0:00 – 9:00 – Every 1:30 x 6 sets: 5-10 Strict Pull-ups Pick a rep range, and if needed, assistance, that you can maintain for all 6 sets. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 5/side Split Kneeling Single Arm Kettlebell Press Pick a weight you can maintain for all 6 sets. 1c) 20:00 – 32:00 – AQAP: 1 mile Run Time trial, get after it. Reference 6/13/18 for time. 1d) 32:00 – 40:00 – 8 minute AMRAP: 50 Double-unders 12 Toes-to-bar 9 Dumbbell Power Cleans 50/35 Extra Work: 2) Abmat Sit-ups: 100 Reps Keep track of time and sets to complete. 3) Sled Drag: 6 x 50m 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) Every 1:30 x 7 sets: 2 Snatch High-Pulls + Power Snatch + Snatch Push Press + 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: 2 Clean High-Pulls + Power Clean + Thruster + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) 4 rounds AQAP: 21 Wall Balls 20/14 15 Shoulder-to-Overhead 115/75 9 Bar Facing Burpees Extra Work: 4) Cable Neutral Grip Row: 3 sets of 12.12.12 Rest 2-3 minutes between sets. This is meant to be performed as a drop set. Perform 12 reps, drop some weight, another 12 reps, drop some more weight and perform a final 12 reps. 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on position over load. For results post detailed weights,…

WOD: 1) Front Squat: 6-6-4-4-4 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) Front Rack Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. Reference 8/20/18 for loading. 3) 9 minute AMRAP: 20 Russian Kettlebell Swings 70/53 10 Alternating Goblet Box Step-ups 70/53 @24/20 Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 5) Run: A) 800m Easy B) 2 sets of  – Every 1:00 x 4 sets 25m Sprint – Rest 3:00 between sets C) Every 2:00 x 12 sets – 200m Run @ 70%, 75%, 80%, 85% (Rotate for 3 Waves) For for consistent paces/efforts 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) 5 x 4 minute AMRAP/2 minutes Rest: 300m/400m/500m/600m/700m Run Buy-In Then…AMRAP: 21/18/15/12/9 Thrusters 95/65 21/18/15/12/9 Toes-to-bar Structure of this workout is that the runs get progressively longer and your set sizes get smaller each 4 minute block. Runs are all Buy-Ins, AMRAP the remaining time left in the 4 minute block of Thrusters and Knees-up/Toes-to-bar. Round one is 300m + AMRAP of 21/21, Round two is 400m + AMRAP of 18/18, and so on through the 5 rounds. Extra Work: 2) Rope Pull-ups: 4 sets of 6 Rest 2-3 minutes between sets. Add load as deemed fit. 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Power Snatch + Hang Power Snatch + 2 Overhead Squats Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean + Front Squat + 2 Jerks Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 30-240-18-12-6 Deadlifts 155/105 15-12-9-6-3 Bar Facing Burpees Extra Work: 4) Tuck Crunches: 100 Reps Keep track of time and number of sets to complete. 5) Dog Sled Push: 400m @ 75% Smooth and steady walk. Scale load as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE