Category: Sport

WOD: 1) 40 minute EMOTM: Minutes 1-10 –  Monostructural Conditioning Minutes 11-20 – Gymnastics/Skill Minutes 21-30 –  Non-Monostructural Conditioning Minutes 31-40 – 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…

WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 15/side Single Arm Dumbbell Push Press 50/35 + 20 Box Jump Overs 24/20 Even – 2 minutes Ski/Bike/Row/Run + 15 Push-ups + 20 Alternating Dumbbell Snatch 50/35 Scale as needed. Efforts should take no longer than 4 minutes, scale appropriately. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) 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) Every 1:30 x 7 sets: Halting Snatch High-Pull + Muscle Snatch + 2 Snatch Push Press + Overhead Squat Warm-up as needed. Start around 50% of your 1RM and build as heavy as deemed fit. Halting Snatch High-Pull hold just below the knee for 3 seconds. Reset on the floor between reps 1 and 2. 2) Every 1:30 x 7 sets: Snatch Pull + 2 Snatches Continue to build loading from complex 1. Reset on the floor between all reps. 3a) 5 minute AMRAP: 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 115/75 Rest 2 minutes 3b) 5 minute AMRAP: 15 Wall Balls 20/14 10 Toes-to-bar 5 Power Cleans 115/75 Focus on your pacing for this piece. The goal should be to get the same scores one each piece while still maximizing output. Extra Work: 4) Double Kettlebell Snatch: 4 sets of 10 Rest 90-120 seconds between…

WOD: 1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. Reference 1/15/18 for loading. 2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. Reference 1/15/18 for loading. 3) 10 minute AMRAP: 10 Bar Facing Burpees 15 Deadlifts 135/95 30 Double-unders Extra Work: 4) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. 5) Every 5:00 x 8 sets: 500m Row 100ft Farmers Carry 30 second Handstand Hold Work for consistent efforts/paces. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1)  5 x 3 minute AMRAP – 1 minute Rest: 15 Dumbbell Power Cleans 50/35 12 Pull-ups 9 Dumbbell Thrusters 50/35 Extra Work: 2) Rope Climb Practice: 10 minutes Work on any facet of a Rope Climb. 3) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE