Category: Sport

WOD: 1) 2 Snatch High-Pull + Muscle Snatch + Overhead Squat: Every 1:30 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Snatch + Snatch + Hang Snatch: Every 1:30 x 7 sets Continue to build loading from Complex 1. No dropping the bar after the Snatch. 3) 9 minute AMRAP: 9 Pull-ups 18 Kettlebell Swings 53/35 36 Double-unders Extra Work: 4) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 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) Tempo Back Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 2) Tempo Front Squat: 3 Reps Every 2:00 x 4 sets Warm-up as needed. Start around 60-70% of your 1RM. Build only as heavy as you can maintain tempo. Tempo should be 3 seconds into the hole and fast up. Reference 3/5/18 for loading. 3) Back Rack Reverse Lunge: 5/side Every 2:00 x 4 sets Start light, focus on positioning over load. Alternate legs each rep. Build as heavy as deemed fit. Reference 3/5/18 for loading. 4) 10 minute AMRAP: 5 Dumbbell Power Cleans 50/35 10 Dumbbell Front Squats 50/35 15 Burpees Extra Work: 5) Sled Drag: 400m @ Bodyweight Stimulus for this is a continuous walk, scale loading as…

WOD: 1) 20 minute AMRAP: 21 Deadlifts 135/95 30 Double-unders 15 Pull-ups 30 Double-unders 9 Shoulder-to-Overhead 135/95 30 Double-unders Extra Work: 2) Farmers Carry: 400m Keep track of time and attempts to complete. Heavy as possible (keep it under 10 minutes). 3) Pistol Squats: 10 minutes Practice Work on any facet of a Pistol Squat. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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 Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 30-24-18-12-6 Wall Balls 20/14 15-12-9-6-3 Hang Power Cleans 115/75 Extra Work: 5) D-Ball Box Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Alternate legs each rep. Setup box height so knee is in line with hip. Build as heavy as deemed fit. 6) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load as deemed fit. 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…