Category: Sport

WOD: 1) Every 3:00 x 5 sets: 10 Front Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but no crushing. Focus on perfect positioning, depth, etc. 2) Every 3:00 x 3 sets: 10 Back Squats Warm-up as needed. Use this as a high volume, de-load day. Work with weights that are work, but not crushing. Focus on perfect positioning, depth, etc. 3) 10 minute AMRAP: 30 Russian Kettlebell Swings 70/53 20 Alternating Lunges 10 Box Jump Overs 24/20 Extra Work: 4) Sumo Stance Good Morning: 4 sets of 10 Rest 90-120 seconds between sets. Focus on positioning over load. 5) Row: 900m Easy/100m Hard 800m Easy/200m Hard 700m Easy/300m Hard 600m Easy/400m Hard 500m Easy/500m Hard 400m Easy/600m Hard 300m Easy/700m Hard 200m Easy/800m Hard 100m Easy/900m Hard This is one continuous 9000m piece. Easy pacing should be the same throughout. For Hard Pacing have…

WOD: 1) 20 minute AMRAP: 21 Wall Balls 20/14 15 Calories Machine 9 Push-ups Extra Work: 2) Single Arm Dumbbell Row: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 3) Toes-to-bar: 10 minutes Practice Work on any facet of a Kipping Knees-up/Toes-to-bar. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Muscle Clean + Hang Muscle Clean + Front Squat + Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as technique/warm-up work. 2) Every 1:30 x 7 sets: Clean Pull + 2 Hang Clean + Jerk Continue to build loading from Part 1. Work the same Hang Position as Part 1. Both Cleans full Squat. Build as heavy as deemed fit. 3) 3 rounds AQAP: 50 Double-unders 21 Overhead Squats 75/55 2 Rope Climbs 15ft Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. No loading, focus on positioning. 5) Ring Dips: 10 minutes Practice Work on any facet of a Ring Dip. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 20 minute EMOTM: Odd –  Monostructural Conditioning Even – Gymnastics/Skill 2a) 20 minute EMOTM: Even –  Non-Monostructural Conditioning Odd – 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 weight and somewhere between 1…

WOD: 1) 0:00 – 10:00: Easy Ski/Bike/Row Use this a warm-up, Zone 2/3 work. Start at an easy pace, work to build your pace a little each minute. 2) 11:00 – 32:00 – 21 minute EMOTM: 1 – 5-10 Knees-up/Toes-to-bar 2 – 3 Thrusters 3 – 5/side Single Arm Dumbbell Upright Row Pick efforts/load you can maintain for parts 1 + 3. Thrusters are done from the floor, use this as an opportunity to establish a heavy 3RM Thruster from the floor. 3) 32:00 – 40:00 – 8 minute AMRAP: 20 Kettlebell Swings 53/35 15 Goblet Squats 53/35 10/side Single Arm Kettlebell Push Press 53/35 Extra Work: 4) Handstand Push-ups: 10 minutes Practice Work on any facet of a Handstand Push-up. 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