Category: Sport

WOD: 1) Every 1:30 x 7 sets: 2 Clean High-Pull + Hang Muscle Clean + Push Press Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between the High-Pulls. Build as heavy as deemed fit. 2) Every 1:30 x 7 sets: Clean Pull + Halting Clean + Jerk Continue to build loading from Complex 1. Reset on the floor after the Clean Pull. Hold just below the knee for 3 seconds on the Halting Clean. 3) 10 minute AMRAP: 50 Calories Ski/Bike/Row 25 Clean and Jerks 95/65 Extra Work: 4) Barbell Z-Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds 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 1-10 –  Monostructural Conditioning Minute 11-20 – Gymnastics/Skill Minute 21-30 –  Non-Monostructural Conditioning Minute 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: 1a) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5 Push Press Pick output you can maintain for the machine work. Push Press are from the floor, build to a heavy 5 for the day. 1b) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 5-10 Bar Rows Pick output you can maintain. Add a box for your feet if you’d like to make the bar Rows more difficult. 1c) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row Even – 10 Push-ups + 10 Kettlebell Swings 53/35 Pick output you can maintain for all rounds. Extra Work: 2) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. 3) Kneeling Rope Cable Crunches: 4 sets of 20 Rest 90-120 seconds between sets. Load as heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: 2 Snatch High-Pull + Hang Muscle Snatch + Overhead Squat Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Reset on the floor between the High-Pulls. 2) Every 1:30 x 7 sets: Snatch Pull + Halting Snatch + Overhead Squat Continue to build loading from Complex 1. For the Halting Snatch hold just below the knee for 2-3 seconds. Reset on the floor after the Snatch Pull 3) 10 minute AMRAP: 15 Single Arm Dumbbell Overhead Squats 50/35 12 Knees-to-Elbows 9 Burpee-to-target Overhead Squats can be done all on one arm or you may switch as needed…we encourage you to work to break up the reps evenly to expose both sides of your body to the movement. Extra Work: 4) Sandbag Carry: 6 x 100ft Rest 90-120 seconds between sets. Heavy as possible while moving…

WOD: 1) 3 Pause Front Squat + 5 Front Squat: Every 3:00 x 5 sets Warm-up as needed. Pause Squats should be held for 3 seconds in the bottom each rep. Reference 1/8/18 for loading. Build as heavy as deemed fit. 2) Back Rack Barbell Lunges: 10/side Every 3:00 x 3 sets Reference 1/8/18 for loading. Build as heavy as deemed fit. Alternate legs each repetition. 3) 9 minute AMRAP: 3 Power Cleans 115/75 3 Hang Squat Cleans 115/75 3 Front Squats 115/75 30 Double-unders Extra Work: 4) Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Every 3:00 x 10 sets: 10/7 Calories Rowed @ Moderate 10/7 Calories Rowed @ Moderate>Hard 10/7 Calories Rowed @ Hard 10 Burpee Lateral Jump Over the Rower Pick paces that you can maintain for all 10 rounds. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE