Category: Sport

WOD: 1) 40 minute EMOTM: Minute 1+2 –  Monostructural Conditioning Minute 3+4 – Gymnastics/Skill Minute 5+6 –  Non-Monostructural Conditioning Minute 7+8 – 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…

WOD: 1) Every 8:00 x 5 sets: 600m Run + Set 1 – 60 Single Arm Dumbbell Push Press 50/35 Set 2 – 60 Pull-ups Set 3 – 60 Kettlebell Swings 70/53 Set 4 – 60 Box Jump Overs 24/20 Set 5 – 60 Wall Balls 20/14 For the Single Arm Push Press perform as 30/side broken up however you like. Extra Work: 2) Barbell Roll-Outs: 4 sets of 10 Rest 90-120 seconds between sets. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + 3 High Hang Power 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: Muscle Clean + 3 High Power Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 3) AQAP: 21-15-9 Squat Snatch 75/55 42-30-18 Push-ups Extra Work: 4) Flat Bar Cable Row: 3 sets of 30 Rest 2-3 minutes between sets. Heavy as possible. 5) Bench Leg Tucks: 100 Reps Lying on the bench, slide down so your low back is at the edge of the bench. Starting from a tucked position, extend your legs straight and pull them back in. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 8-6-6-4-4 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) D-Ball Bear Hug Split Squat: 8/side Every 2:30 Load as deemed fit. Perform all reps on 1 leg before switching to the other. 3) 3 rounds AQAP: 75 Double-unders 50 Air Squats 25 Hang Power Cleans 95/65 Extra Work: 4) Hip Thrust: 3 sets of 20 Rest 2-3 minutes between sets. Heavy as possible. 5) Concept 2 Bike: 30k Moderate, consistent pace. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) AQAP: 800m Run 80 Wall Balls 20/14 600m Run 60 Deadlifts 135/95 400m Run 40 Burpees 200m Run 20 Shoulder-to-Overhead 135/95 Extra Work: 2) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 3) Cable Flat Bar Upright Row: 3 sets of 30 Rest 2-3 minutes between sets. Focus on position over loading. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE