Category: Sport

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Goblet Good Mornings 10 Kettlebell Deadlifts 10 Low Anchor Banded Front Raise 5 Burpees Pick-up the tempo each round on the machine, and increase loading each round on the Good Morning and Deadlift as deemed fit. 1b) 15:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 70/53 30 Deadlifts 225/155 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 70/53 30 Power Cleans 135/95 50/40 Calories Ski/Bike/Row 40 Kettlebell Swings 70/53 30 Power Snatch 95/65 50/40 Calories Ski/Bike Row Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 30 seconds Deadhang on Pull-up Bar 20 Alternating Plank Shoulder Taps 10 Kettlebell Sumo Deadlift High-Pulls Get some blood flowing and your upper body primed and warm, lots of Push/Pull today. 1b) 10:00 – 22:00 – Every 1:30 x 8 sets: 1-5 Muscle-ups + 30 Double-unders Pick a quantity of reps you can maintain for all 8 sets. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: 8 Supinated Bent Over Barbell Rows + 8/side Single Arm Kettlebell Upright Row For the Bent Over Row start with a moderate loading and build as deemed fit. For the Upright Row pick something and stay fixed, focus more on position than loading for the Upright Row. 1d) 35:00 – 45:00 – AQAP: 75/60 Calories Ski/Bike/Row 50 Dumbbell Push Press 50/35 25 Burpees Scale as needed. Accessory 2) Monostructural Conditioning –…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 10 Scapula Push-ups 10 Banded Pull-Aparts 10 Alternating Lunges 5 Vertical Leaps 1 Inchworm + Push-up Get those shoulders warm. 1b) 9:00 – 14:00 – Every 1:00 x 5 sets: 3x 1 Strict Press + 1 Behind the Neck Strict Press Keep the weight light to moderate for all 5 sets. Press overhead from the Front Rack, lower to the Back Rack, press from the Back Rack, lower to Front Rack. That’s a rep, perform for 3 reps. 1c) 15:00 – 27:00 – Every 1:30 x 8 sets: 5 Push Jerk Start with moderate load and climb in loading as deemed fit. Remember the last set shouldn’t always be the heaviest if you are trying to go for a heavy set for the day, especially on something with the upper body. 1d) 30:00 – 45:00 – Every 3:00…

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 40 seconds Ski/Bike/Row Station 2 – 5/side Kettlebell Suitcase Deadlifts + 5 Goblet Good Mornings Station 3 – 5 Scapula Pull-ups + 5 Hollow Rocks + 5-10 Snatch Grip Push Press For the Snatch Grip Push Press use a PVC Pipe or Barbell depending on what is appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Odd – 30 Russian Swings Even – 5/side Single Leg Kettlebell Romanian Deadlift Use loading that you can maintain through the 5 sets of each movement. For the Deadlifts focus on position over loading, perform all 5 reps on 1 side before switching to the other. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 5 T+G Deadlifts Start around 60% of your 1RM. Build to a tough…