Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 1 minute/side Banded Lat Stretch Attatched To The Rig Then AMRAP… 10 Bent Over “Y” 10/side Plank Dips 5 Table Top Up/Downs w/Pause Get those shoulder opened up and warmed up. 1b) 12:00 – 21:00 – Every 1:30 x 6 sets: Sets 1+2 – 7 Deadstop Strict Press Sets 3+4 – 5 Deadstop Strict Press  Sets 5+6 – 3 Deadstop Strict Press Start at a comfortable load and build each set as deemed fit. Stop at the shoulder/front rack on each rep to kill the stretch reflex. 1c) 21:00 – 30:00 – Every 1:00 x 9 sets: Station 1 – 30 Second Barbell Overhead Hold @ Heaviest Weight from Part B Station 2 – 10 Tempo (3.0.1) Dumbbell Overhead Tricep Curls Station 3 – 3/side Kettlebell Windmill Load as deemed fit. Rotate through the 3 stations for…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 10 Banded Pull Aparts + 10 Banded Good Morning Station 2 – 5 Snatch Grip Deadlifts + 5 Hang Muscle Snatch + 5 Snatch Push Press + 5 Overhead Squats Station 3 – 10 Box Jump (Step Down) Use a PVC Pipe or Barbell based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets:  1 Snatch High-Pull + 1 Hang Muscle Snatch + 1 Snatch Balance Start around 50% of your 1RM Snatch. Build loading as deemed fit. Focus on clean, crisp positions and good bar speed. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets: 1 Power Snatch + 1 Snatch Push Press + 1 Overhead Squat Continue to build loading from Part B as deemed fit. 1d) 24:00 – 31:00 – Every 1:00 x…

*Comp Training Program Update HERE WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 3 sets of… 5 PVC Pipe Cuban Press 10 Banded Lat Press Downs Remaining time after 3 sets Ski/Bike/Row Push the tempo on the machine appropriately to get your heart rate up and your body awake. 1b) 10:00 – 19:00 – Every 1:30 x 6 sets: 1-3 Strict Muscle-ups + 1-3 Strict Ring Pull-ups OR 3-5 Seated Band Assisted Ring Muscle-ups Transitions + 15 second Ring Dip Support Pick the couplet of movements that is appropriate for you. Work to pick a volume of work that you can sustain in unbroken sets for all 6 sets. 1c) 20:00 – 30:00 – 10 sets of :40 ON/:20 OFF: Odd Sets – Alternating Dumbbell Plank Rows 50/35 Even Sets – Alternating Pistol Squats Max reps at each station. Approach at a pace/intensity with…

WOD: 1a) 0:00 – 6:00 – 6 sets of :40 ON/:20 OFF: Station 1 – Hip 90-90 Rotation Station 2 – Inchworm w/Push-up Station 3 – Clean Pull + Hang Power Clean + Push Press Use a PVC Pipe or Barbell depending what is appropriate for your abilities/skill level. 1b) 11:00 – 20:00 – Every 1:00 x 9 sets: 2 Deadstop Push Press + 5 second Hold Start at a moderate load and build as deemed fit for the day. No cycling reps, perform each one from standing tall as if it’s a first rep. Hold for an additional 5 seconds Overhead after the 2nd rep. 1c) 20:00 – 29:00 – Every 30 seconds x 18 sets: 1 Power Clean Start around 50-60% of your 1RM. Build as heavy as deemed fit. 1d) 34:00 – 45:00 – AQAP: 50 Toes-To-Bar 50 Kettlebell Swings 53/35 40 Deficit Push-ups…