Category: Sport

WOD: 1a) 0:00 – 10:00 – Every 2:00 x 5 sets: 50 Single-unders 10 Air Squats 40 Single-unders 10 Lunges 30 Single-unders 10 Shoulder Plank Taps Scale a volume as needed if you’re not getting this done in under 2 minutes. 1b) 15:00 – 35:00 – 5 sets of 3 minute AMRAP/1 minute Rest: 21 Front Squats 95/65 15 Burpee-to-Target Max Calories Ski/Bike/Row Scale as needed. 1c) 35:00 – 45:00 – 10 minute AMRAP: 50 Double-unders 25 Single Dumbbell Box Step Overs 70/50 @ 24/20 50 Double-unders 25 Single Dumbbell Lunges 70/50 Scale as needed. Dumbbell can be held however the athlete wants. Accessory: 2) Monostructural Conditioning – Bike Erg: A – 5-10 minutes Easy Warm-up B – 10 x 30 Calories – Rest Equal to Work Time. C – 5-10 minutes Easy Cool-down Rest as needed between parts. Work for hard, but sustainable efforts on the…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Cat/Cow 10 Good Morning 5/side Single Arm Kettlebell Swing 10 Alternating Shoulder Plank Taps Increase load of the Kettlebell each round as deemed fit. Start the Good Mornings with bodyweight, then load however you’d like after the first round. 1b) 10:00 – 18:00 – Every 1:00 x 8 sets: 3 Banded Speed Deadlifts @ 40-50% Warm-up to your 40-50% and keep the weight fixed for all 8 sets. Band is draped over the bar and feet in each end of the band. Focus on being as explosive as possible, reset your hips and position in the bottom between each rep. 1c) 20:00 – 28:00 – Every 1:00 x 8 sets: 2 Tempo (3.0.0) Bench Press @ 50% Warm-up to your 50% and keep the weight fixed for all set. 3 second lower and then be as…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row/Run Then…AMRAP 10 Band Pull-Aparts 10 Good Mornings 10 Banded Upright Rows 10 Overhead Squats Use a Barbell or PVC Pipe depending on what’s most appropriate for you. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 1 Halting Snatch Start around 50-60% of your 1RM and build as heavy as deemed fit. Halt at the knee for a FULL 3 seconds before finishing the lift. Lifts can be Power or Squat today based on what you want to work on/how you feel. 1c) 22:00 – 34:00 – Every 1:30 x 8 sets: 1 Halting Clean + Jerk Same as Part B, Power or Squat, Halt for 3 seconds before finishing the Clean. 1d) 38:00 – 45:00 – 7 minute AMRAP: 1 Snatch 135/95 3 Overhead Squats 135/95 5 Chest-to-bar Pull-ups Scale as needed. Snatch…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Pause Glute Bridge-ups w/Mini Band Around Knee 10 Lateral Lunges 10 Back Squats Use a PVC or Barbell for the warm-up depending on what’s appropriate for you. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Back Squats Start around 60% of your 1RM and build as deemed fit. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 5/side Half Kneeling Dumbbell Strict Press + Lunge Start in the Half Kneeling Position. Perform the Press, then step up out of the Half Kneeling/Lunge position to the top, return back to the bottom and repeat. Scale volume of reps as needed as this can be a slower movement. 1d) 30:00 – 45:00 – Quarter Finals “21.3”: 120 Wall Balls 20/14 120 Calories Ski/Bike/Row Scale as needed. Accessory: 2) Monostructural Conditioning – Dog Sled Sprint: 10…