Category: Sport

WOD: 1) Every 5:00 x 8 sets: Odd – 2 minutes Ski/Bike/Row/Run + 20 Shoulder-to-Overhead 95/65 + 10 Burpees Even – 2 minutes Ski/Bike/Row/Run + 15 Toes-to-bar + 25 Kettlebell Swings 53/35 Scale as needed, changing loads/reps so that each block takes you no longer than 4 minutes. Proper scaling should get you at least 1 minute of rest. Extra Work: 2) Handstands: 10 minutes Practice Work on any facet of getting upside down. 3) GHD Sit-ups: 4 sets of 10-15 reps Rest 90-120 seconds between sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 1:30 x 7 sets: Muscle Snatch + 2 Snatch Balance + Snatch Push Press Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. Use this to warm-up and work on positioning. 2) Every 1:30 x 7 sets: Snatch Pull + Low Hang Snatch + Overhead Squat Continue to build loading from Part 1. Build as heavy as deemed fit. 3) 10 minute AMRAP: 30 Double-unders 15 Power Snatch 65/45 12 Pull-ups Extra Work: 4) Seated Cable Row: 4 sets of 20 Rest 90-120 seconds between sets. Heavy as possible. 5) Farmers Carry: 8 x 100ft Rest 60 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 2 Pause Front Squats + 3 Front Squats: Every 3:00 x 5 sets Warm-up as needed. Reference last week for loading. Pause Squats should be a full 3 seconds in the bottom of the Squat, no bounce to get out of the hole. 2) Back Rack Split Squats: 10/side Every 3:00 x 3 sets Warm-up as needed. Perform all reps on 1 side before switching to the other, start on your non dominant stance. Build as heavy as deemed fit. 3) 3 rounds for Max Reps: 1:30 Calories Ski/Bike/Row 1:00 Air Squats :30 Hang Power Cleans 95/65 1:00 Rest This is a 3 minute Round, followed by 1 minute Rest. Extra Work: 4) Single Leg Good Morning: 4 set of 10/side Rest 90-120 seconds between sets. Focus on positioning over load. 5) Ski Erg: 10 sets of 1 minute Easy 1 minute Moderate 1 minute Hard 1 minute Rest For…

WOD: 1) 20 minute Up Ladder: 1 Rope Climb 15ft 5 Alternating Dumbbell Snatch 50/35 10 Wall Balls 20/14 Workout goes 1+5+10, 2+10+20, 3+15+30, and so on until 20 minutes is up. Extra Work: 2) Hip Extension: 3 sets of 20 Rest 90-120 seconds between sets. Add load if deemed appropriate. 3) Sotts Press: 4 sets of 10 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) Every 1:30 x 7 sets: Clean High-pull + Hang Muscle Clean + 2 Push Press Warm-up as needed. Start around 50-60% of your 1RM. Build as heavy as deemed fit. Use this as warm-up/skill work. 2) Every 1:30 x 7 sets: Clean + Hang Clean + Jerk Continue to build loading from Part 1. 3) AQAP: 50 Double-unders 50 Shoulder-to-Overhead 75/55 50 Double-unders 50 Knees-to-armpits 50 Double-unders 50 Dumbbell Front Rack Lunges 35/25 50 Double-unders Extra Work: 4) Strict Pull-up: 10 minute EMOTM Use assistance as needed. Pick reps you can maintain for all 10 sets. 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