Category: Sport

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 5 Monster Walk Steps Forward/Reverse/Left/Right 10/side Banded Clam Shells 15 Banded Glute Bridge-ups 20 Alternating Lunges 30 seconds Single-unders Focus on getting those glutes and hips warm, take your time through the Lunges addressing your hip flexors as needed if they’re tight. 1b) 11:00 – 20:00 – Every 1:30 x 6 sets: 20 Overhead Squats Stimulus for this piece today that we’re after is just to be working on some light-to-moderate loading with a focus on tempo and turn-over. Approach with either picking a flat weight and using it for all sets, or starting light and building a bit. We aren’t looking for you to establish a heavy 20, everyone of these sets should be finished with you having no problem hitting another 5-10 reps. Bar is taken from the floor. 1c) 20:00 – 29:00 – Every…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 10 Scapula Pull-ups 10 Hanging Hollow Rocks 3 Inchworms Increase intensity each round on the machine, we want your Aerobic system good and warm for tomorrow. 1b) 15:00 – 45:00 – 30 minute AMRAP: 21 Calories Ski/Bike/Row 15 Toes-to-bar 9 Burpee Pull-ups Scale as needed. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 5 Pause Table Top Up/Downs 10 Band Pull Aparts 15 Russian KB Swings Focus on good positioning and activation to get your body prepped and ready. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: Sets 1-5 – Muscle Clean + Hang Muscle Clean + Push Press Sets 6-10 – Power Clean + Front Squat + Push Jerk Start around 50% of your 1RM Clean. Use these two complexes as prep for the next section to go into a heavy single for the day. 1c) 22:00 – 32:00 – Every 2:00 x 5 sets: Clean and Jerk Full Squat and Split Jerk. Build to a heavy single for the day. 1d) 35:00 – 45:00 – AQAP: 21-15-9 Dumbbell Clean and Jerk 35/25 18-30-42 Wall Balls 20/14 Scale as needed. Accessory: 2) Monostructural Conditioning – Bike Erg: A –…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 10 Scapula Pull-ups 20 Seated Alternating Leg Lifts 30 seconds Front Plank Hold 40 seconds Ski/Bike/Row Increase intensity/pace on the machine each round to get yourself prepped for the day. 1b) 11:00 – 26:00 – Every 1:00 x 15 sets: Station 1 – 3 Strict Chin-ups Station 2 – 20-30 second Hanging L-Sit Hold Station 3 – 20-30 second Ring Dip Support Rotate through the 3 stations for 5 total cycles. Add load/assistance to the Chin-up as needed. For the L-Sit Hold we encourage athletes to do this in a Supinated Grip as it generally make it easier to get into position. For the Ring Dip Support add load as deemed fit. 1c) 29:00 – 45:00 – Every 2:00 x 8 sets: Sets (1/3/5/7) – 15/12 Calories Ski/Bike/Row + 10 Alternating Dumbbell Plank Rows 50/35 Sets (2/4/6/8)…