Category: Sport

WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + Hang Muscle Snatch + Pause Overhead Squat + Snatch Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and focus on technique/positioning. 2) Every 1:30 x 7 sets: Snatch Pull + 2 Hang Snatch Continue to build loading from Part 1. No dropping the bar between Snatches, both full Squat. Work whichever Hang position you like. 3) 10 minute AMRAP: 15 Box Jump Overs 24/20 12 Alternating Dumbbell Snatch 50/35 9 Pull-ups Extra Work: 4) Single Arm Dumbbell Overhead Squat: 10 minutes Practice Work on any facet of the movement, including mobility. 5) Seated Single Arm D-Handle Cable Row w/Pause: 4 sets of 12/side Rest 2-3 minutes between sets. Pause at the chest for 1-2 seconds each rep. For results post detailed weights, reps, times, thoughts, etc. for all…

WOD: 1) Every 2:00 x 7 sets: 1 Pause Front Squat + 2 Front Squats Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. Pause in the bottom for 3 seconds. 2) Every 3:00 x 3 sets: 10/side Back Rack Reverse Lunges Warm-up as needed. Start around 30% of your 1RM Back Squat. Build as heavy as possible. Alternate legs each rep. 3) 10-9-8…3-2-1 – AQAP: Hang Squat Cleans 95/65 Bar Facing Burpees Extra Work: 4) Row – 3 sets of: 50-40-30-20-10 Calories Rest 60 seconds between intervals. 5) Safety Bar Good Morning: 3 sets of 15 Rest 90-120 seconds between sets. Focus on positioning over load. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 20 minute AMRAP: 60 Calories Ski/Bike/Row 50 Pull-ups 40 Alternating Dumbbell Snatch 50/35 30 Burpees 20 Push-ups Extra Work: 2) Rope Climbs: 10 minutes Practice Work on any facet of a Rope Climb. 3) 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) Every 1:30 x 7 sets: 2 Muscle Clean + Push Press + Push Jerk Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Reset on the floor between Muscle Cleans. 2) Every 1:30 x 7 sets: Clean Pull + Low Hang Clean + Jerk Continue to build loading from Part 1. 3) 7 minute AMRAP: 7 Clean and Jerk 115/75 21 Wall Balls 20/14 Extra Work: 4) Cable Pull Throughs: 4 sets of 20 Rest 90-120 seconds between sets. Focus on positioning over load. 5) D-Ball Bear Hold: Accumulate 3 minutes Keep track of time and attempts to complete. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

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…