Category: Sport

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) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 5 Close Grip Bench Press Pick output you can maintain on the machine for all sets. Start around 50-60% of your 1RM Bench Press, build as heavy as deemed fit. 2) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Barbell Upright Rows Pick output you can maintain on the machine for all sets. Upright rows, work light, focus on positioning and range of motion. Keep them Strict. 3) 14 minute EMOTM: Odd – 40 seconds Ski/Bike/Row/Run Even – 10 Dumbbell Floor Press + 10 Kettlebell Swings 53/35 Pick output you can maintain on the machine for all sets. Use a weight for the Floor Press that is tough to do for 10 reps. Keep the Dumbbells neutral for the Floor Press. This entire piece should be done as one continuous 42 minute piece. Extra Work:…

WOD: 1) Every 1:30 x 7 sets: Snatch High Pull + Hang Muscle Snatch + 2 Overhead Squats Warm-up as needed. Start light, use this as a warm-up and technique work. 2) Every 1:30 x 7 sets: Snatch + Hang Snatch Continue to build on loading from Part 1. No dropping the bar between reps. All reps full Squat. 3) 9 minute AMRAP: 15 Calories Ski/Bike/Row/200m Run 12 Dumbbell Thrusters 35/25 9 Pull-ups Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 20/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching. Keep it strict. 5) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken Reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Every 3:00 x 5 sets: 3 Pause Front Squats + 5 Front Squats Warm-up as needed. Start around 60% of your 1RM Squat. Build as heavy as deemed fit. On Pause Squats hold in the bottom for 3 seconds each rep. 2) Every 3:00 x 3 sets: 10/side Back Rack Barbell Lunges Start light, build as heavy as deemed fit. Alternate legs each rep. 3) 10 minute AMRAP: 30 Bar Facing Burpees 20 Power Cleans 95/65 30 Bar Facing Burpees 10 Power Cleans 135/95 30 Bar Facing Burpees Max Power Cleans 185/135 Extra Work: 4) Single Leg Hip Thrusts: 3 sets of 15/side Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. 5) Bike Erg: 8 sets 3:00 Easy Wattage :30 +50 Watts :30 +50 Watts :30 +50 Watts :30 +50 Watts This is one continuous 40 minute piece. Example pacing would be…

*Reminder that there will be some price changes as of 1/1/18 for some members HERE WOD: 1) 21 minute AMRAP: 18 Alternating Single Arm Overhead Lunge 50/35 15 Box Jumps 24/20 12 Alternating Dumbbell Snatch 50/35 9 Toes-to-bar Extra Work: 2) Single Arm Dumbbell Z-Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. 3) Double-unders: 10 minutes Practice Goal is to work to 100 Unbroken reps. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE