Category: Sport

*Help Support Damon HERE WOD: 1) Front Squat: 10-8-8-6-4 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) Single Arm Overhead Kettlebell Split Squat: 8/side Every 2:30 Start light, loading should be similar to Lunges, but these are a different stimulus so start light and feel things out a little. Perform all reps on 1 leg before switching to the other. You choose which side to hold the bell overhead with. 3) 10 minute AMRAP: 10 Hang Power Cleans 50/35 10 Alternating Dumbbell Lunge 50/35 10 Burpees Extra Work: 4) Good Morning: 4 sets of 12 Rest 90-120 seconds between sets. Focus on position over loading. 5) Run: A) – 5 minute Easy Run B) – 6 x 1000m/Rest 2 minutes – Perform in a 3 round wave of Easy>Moderate, Moderate, Moderately Hard Maintainable paces across the two 3 round waves. Distance…

WOD: 1) “Andy”- AQAP: 25 Thrusters 115/75 50 Box Jumps 24/20 75 Deadlifts 115/75 1.5 mile Run 75 Deadlifts 115/75 50 Box Jumps 24/20 25 Thrusters 115/75 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Wide Grip Lat Pull Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Help Support Damon HERE WOD: 1) Every 1:30 x 7 sets: 3-Position Snatch Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Performed as Floor, Below the Knee Hang, Above the Knee Hang. 2) Every 1:30 x 7 sets: 3-Position Clean Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Performed as Floor, Below the Knee Hang, Above the Knee Hang + 1 Split Jerk 3) 4 rounds AQAP: 50 Double-unders 21 Wall Balls 20/14 12 Power Snatch 75/55 Extra Work: 4) Cable Hamstring Curls: 100 Reps Pick a weight you can do 40-50 reps to start. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*Help Support Damon 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…

*Help Support Damon HERE WOD: 1) Every 5:00 x 8 sets: 0:00 – 3:00 – 400m Run/500m Row or Ski/1000m Bike/1200m Assault Bike 3:00 – 4:00 – Max Unbroken Toes-to-bar 4:00 – 5:00 – 3 Rep Push Press Pick a mono-structural effort and stick with it for the 8 sets. Work for consistent, but hard paces. For both the Knees-up and Push Press you may address you set anywhere in that minute time domain. Build as heavy as deemed fit for the Push Press. Extra Work: 2) Dumbbell Bench Press: 4 sets of 10 Rest 2-3 minutes between sets. Heavy as possible. 3) Single Arm D-Handle Seated Cable Row: 4 sets of 12/side Rest 90-120 seconds between sets. Perform all reps on 1 side before the other. Keep the movement strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE