Category: Sport

WOD: 1) Every 1:30 x 7 sets: 3 Snatch High-Pulls + Muscle Snatch Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: 2 Clean High-Pull + Muscle Clean + Thruster Start around 50% of your 1RM. Reset on the floor between each rep. Build as heavy as deemed fit. 3) 10 minute Up Ladder: 3 Burpee Pull-ups 3 Deadlifts 185/135 Workout is performed 3+3, 6+6, 9+9 and so on until 10 minutes is up. Extra Work: 4) Sumo Dumbbell Romanian Deadlift: 4 sets of 10 Rest 2-3 minutes between sets. Use risers if you need because of your mobility. Focus on stretch/positioning over load. 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Front Squat: 10-10-8-8-6 Every 2:30 Warm-up as needed. Build as heavy as deemed fit. We haven’t Front Squatted in a long time so don’t be surprised if things feel a little off. 2) Front Rack 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. 3) 15-12-9-6-3 – AQAP: Power Clean 135/95 200m Run Extra Work: 4) Hip Thrusts: 4 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Ski Erg: A) 5:00 Easy B) 4 x 1:00 @ Moderate-to-Modeately Hard, 1:00 Rest C) 4 x 8:00 @ Easy-to-Moderate, Rest 2:00 Make sure efforts/paces in B and C are maintainable for each of the respective 4 sets.   For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Push-ups 10 Clean and Jerks 115/75 Extra Work: 2) Single Arm Dumbbell Rows: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Band Pull-Aparts: 100 Reps Switch between over and underhand every 10 reps. Not for time, for quality. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:00 x 6 sets: Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Every 1:00 x 6 sets: Power Clean + Push Jerk Continue to build loading from Part 1. 3) Every 1:30 x 6 sets: Clean + Jerk Continue to build loading from Part 2. 4) “Karen” – AQAP: 150 Wall Balls 20/14 Extra Work: 5) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat…including mobility. 6) Single Leg Kettlebell Deadlift: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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…