Category: Sport

WOD: 1) 20 minute AMRAP: 50 Double-unders 21 Wall Balls 20/14 14 Alternating Dumbbell Snatch 50/35 Extra Work: 2) Rope Climb: 10 minutes Practice Work on any facet of a Rope Climb. 3) Ring Rows: 4 sets of 8-10 Reps 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) 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 Muscle Clean + Push Press. 3) Clean + Jerk: Every 1:00 x 7 sets Continue to build loading from Power Clean + Push Jerk. 4) 3 rounds AQAP: 18 Pull-ups 15 Thrusters 65/45 12 Bar Facing Burpees Extra Work: 5) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. 6) Double Kettlebell Front Rack Box Step-ups: 4 sets of 10/side Rest 2-3 minutes between sets. Setup the box so your knee and hip are in line when on the box. Perform all reps on 1 side before switching to the other. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Minute 1 –  Monostructural Conditioning Minute 2 – Gymnastics/Skill Minute 3 –  Non-Monostructural Conditioning Minute 4 – 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) Ski/Bike/Row/Run: – 10 minutes Easy – 5 x 1 minute Easy/1 minute Moderate/1 minute Hard – 5 minutes Easy – 10 x :15 Sprint/:45 East This is one continuous piece. 2) 5 minute AMRAP: 30 Hollow Hold Flutter Kicks 20 Abmat Sit-ups 10/side Medball Twists Extra Work: 3) Double-unders: 10 minutes Practice Work on any facet of a Double-under. Goal is to get to 100 Unbroken. 4) Split Kneeling Landmine Press: 4 sets of 8/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Muscle Snatch: 3×2, 4×1 Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM Snatch, build as heavy as deemed fit. For the Doubles drop and reset on the floor. 2) Power Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Muscle Snatch. 3) Snatch: 1 Rep Every 1:00 x 7 sets Continue to build loading from the Power Snatch 4) 12 minute AMRAP: 15 Toes-to-bar 12 Squat Snatch 95/65 9 Bar Facing Burpees Extra Work: 5) Sotts Press: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 6) Single Arm Landmine Row: 3 sets of 15/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE