Category: Sport

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Band Pull-Aparts 10 Hanging Hollow Rocks 10 Alternating Staggered Stance Good Morning Get those shoulders and hammies primed for the day. 1b) 8:00 – 16:00 – Every 1:00 x 8 sets: Station 1 – 8/side Single Arm Kettlebell Upright Row Station 2 – 5/side Single Leg Good Morning Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1c) 16:00 – 24:00 – Every 1:00 x 8 sets: Station 1 – 10 Supinated Bent Over Rows Station 2 – 10 Romanian Deadlifts Alternate between the movements on each minute. Use loading you can either maintain or build upon. 1d) 27:00 – 45:00 – 3 sets of 5 minute AMRAP/1 minute Rest: 3 rounds of… 10 Pull-ups 20 Kettlebell Swings…

Pulling and Grip Capacity Bias Block – Week 1 of 4 WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 3x Inchworm + Push-up + 10 Plank Shoulder Tap Station 3 – 5 Snatch High-Pull + 5 Hang Muscle Snatch + 5 Overhead Squats Use a Barbell or PVC Pipe based on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat Warm-up and start around 60% of your 1RM. Build to a heavy set for the day. 1c) 22:00 – 34:00 – Every 1:30 x 8 sets: 1 Clean Pull + 1 Hang Squat Clean + 1 Front Squat + 1 Jerk Warm-up and start around 60% of your 1RM. Build to a heavy set…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Steps Monster Walk x Front, Back, Left, Right 5 Tempo (3.3.3) Goblet Squats 20 seconds Active Hang From Pull-up Bar Get those glutes and grip warmed up! 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Bottoms-up Front Squats Start at a moderate load and build each set as deemed fit. Start a bit lighter than you think has this can be a tricky movement in terms of just getting comfortable with the setup. In addition if you’re an athlete that tends to dump your chest forward when you squat, throwing the movement into your low back and quads, this will be tough for you so start light. Make sure that each rep starts from a dead stop. 1c) 20:00 – 32:00 – Every 1:00 x 12 sets: Sets 1-4 (20:00 – 24:00) –…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 40 seconds Quadruped Alternating Plank Tap Station 3 – 10 Scap Pull-ups + 10 Hanging Hollow Rocks Increase intensity on the machine each round to get yourself warm. If you can’t hang from a Pull-up bar use rings and perform the Hollow Rocks on the floor. 1b) 13:00 – 28:00 – 15 minute AMRAP: 50 Double-unders 25 Burpees 15 Pull-ups Scale as needed. 1c) 30:00 – 45:00 – 15 minute AMRAP: 400m Run 30 Abmat Sit-ups 20 Alternating Dumbbell Plank Rows 50/35 Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5 Inchworm + Push-up Station 3 – 5 Strict Press + 5 Push Press + 5 Split Jerk Use a Barbell or PVC Pipe for warm-up based on your skill/strength level. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Station 1 – 3 Jerk Balance Station 2 – 10 Dumbbell Floor Press Alternate between the two movements for 5 sets of each. Start at a moderate load and build as heavy as deemed fit. 1c) 20:00 – 29:00 – Every 1:30 x 6 sets: 2 Split Jerks Start at a moderate load and build to a heavy double for the day. If lifts are feeling off focus on working in the 70-80% range for today. 1d) 33:00 – 45:00 – 12 sets of :40 ON/:20…