Category: Sport

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 5 Strict Press + 5-10 Pull-ups/Chest-to-bar Pull-ups Start around 60% of your 1RM Strict Press and build as deemed fit. Pick a rep count for the Ring Rows that you can maintain for all 5 sets. 1b) 10:00 – 18:00 – 8 minute AMRAP: 800m Run Max Alternating Dumbbell Snatch 50/35 2 minute Rest after this piece. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 Push Press + 5-10 Knees-up/Toes-to-bar Push Press start where you left off on the Strict Press. Continue to build loading as deemed fit. Pick a rep count you can maintain for all sets of the Knees-up/Toes-to-bar 1d) 30:00 – 38:00 – 8 minute AMRAP: 800m Run Max Complex of 3 Dumbbell Hang Power Cleans + 3/side Front Rack Alternating Lunges + 3 Shoulder-to-Overhead 50/35 Dumbbell Piece must be performed as a complex,…

WOD: 1) Snatch High-Pull + Hang Muscle Snatch + Overhead Squat: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Snatch Pull + Hang Power Snatch + Overhead Squat: Every 1:00 x 7 sets Continue to build loading from Complex 1. 3) Snatch Pull + Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Complex 2. 4) 5 rounds AQAP: 40 Double-unders 20 Kettlebell Swings 53/35 10 Push-ups Extra Work: 5) Hand-Over-Hand Sled Pull: 5 x 100ft Rest 90-120 seconds between sets. Heavy as possible while perform 100ft unbroken. 6) Single Leg Hip Thrusts: 4 sets of 10/side Rest 90-120 seconds between sets. Focus on positioning not loading. 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) Back Rack Box Squat: 10-10-8-8-6 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. 2) Front Rack 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. 3) 7 minute Up Ladder: 1 Front Squat 155/105 3 Bar Facing Burpees Loading for the Front Squat should be heavy….

WOD: 1) AQAP: 5 x 400m Run 1-2-3-4-5 Rounds of “Cindy” Performed as 400m Run, 1 round of Cindy, 400m Run, 2 rounds of Cindy, and so on. If you don’t have Pull-ups/Push-ups scale to Rings Rows and Knee Push-ups. Extra Work: 2) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

*We are changing our client management software HERE…Mindbody will be shut down the end of this week, PLEASE transfer your information. WOD: 1) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from your Muscle Clean + Push Press. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from your Power Clean + Push Jerk. 4) 7 minute Up Ladder: 3 Power Snatch 75/55 3 Box Jump Overs 24/20 Extra Work: 5) Single Arm Dumbbell Bench Press: 4 sets of 8/side Perform all reps on 1 side before switching to the other. Rest 90-120 seconds between sets. Build as heavy as deemed fit. 6) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes)….