Category: Sport

WOD: 1) 3-Position Muscle Snatch: Every 1:00 x 7 sets Warm-up as needed. Start around 50%, build as deemed fit. This should be done as Hi-Hang, Above the Knee, Floor. 2) 2-Position Power Snatch: Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. This should be done as Hang, and Floor. 3) Snatch: Every 1:00 x 7 sets Continue to build loading from the Power Snatch. 4) AQAP: 75 Double-unders 30 Pull-ups 75 Double-unders 60 Push-ups 75 Double-unders 90 Air Squats Extra Work: 5) Wide Grip Lat Pull-Down: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 6) Band Pull-Aparts: 100 Reps Not for time. Switch between over and underhand every 10 reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Squat: 10-8-8-6-4 Every 2:30 x 5 sets Warm-up as needed. Use a box height that puts you at parallel or just above. We will be doing box squats for the next 8 weeks so remember what you’re setup is. In addition don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement. Remember the goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads. Reference last week for loading. 2) Single Arm Overhead Kettlebell Box Step-ups: 8/side Every 2:30 x 4 sets Use the same box height you used to Box Squat. Perform all reps on 1 leg before switching to the other. For this use a single Kettlebell, it should be in the opposing hand…

WOD: 1) 20 minute AMRAP: 400m Run 20 Box Jumps 24/20 10 Pull-ups Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of a Handstand Walk, Push-ups. Hold. 3) Single Arm Dumbbell Row: 4 sets of 20/side Rest 2-3 minutes between sets. Moderate load, keep it strict. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Clean Pull + Power Clean + 2 Push Jerk: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 2) Clean Pull + Clean + 2 Front Squats: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. Reset on the floor after the Clean Pull. 3) AQAP: 100 Wall Balls 20/14 50 Power Cleans 95/65 Extra Work: 4) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Toes-to-bar. 5) Double Kettlebell Front Rack Lunges: 4 sets of 6/side Rest 2-3 minutes between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed 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 format, i.e. heavy…