Category: Sport

WOD: 1a) 0:00 – 10:00 – AQAP: 800m Run 50 Wall Balls 20/14 + 5 Push Press After completing the Run and Wall Ball the remaining time is left to hit a heavy 5 Push Press. 1b) 10:00 – 20:00 – AQAP: 800m Run 50 Kettlebell Swings 53/35 + 5 Push Press After completing the Run and Kettlebell Swing the remaining time is left to hit a heavy 5 Push Press. 1c) 20:00 – 30:00 – AQAP: 800m Run 50 Box Jump Overs 24/20 + 5 Push Press After completing the Run and Box Jump Overs the remaining time is left to hit a heavy 5 Push Press. 1d) 30:00 – 40:00 – AQAP: 800m Run 50 Push-ups + 5 Push Press After completing the Run and Push-ups the remaining time is left to hit a heavy 5 Push Press. Extra Work: 2) Kettlebell Piston Z-Press: 4 sets of 6/side Rest 2-3…

WOD: 1) Snatch High-Pull + High-Hang Muscle Snatch + Pause Overhead Squat: Every 1:00 x 7 sets Start around 50% of your 1RM Snatch. Build as heavy as deemed fit. 2) High-Hang Power Snatch + Snatch Push Press: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Snatch Pull + High-Hang Snatch: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) 10 minute AMRAP: 50 Double-unders 12 Overhead Squats 95/65 9 Pull-ups Extra Work: 5) Hollow Hold: Accumulate 3 minutes Keep track of time and attempts to complete. 6) Handstand Walk: 10 minutes Practice Work on any facet of a Handstand Walk. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: 7 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2) Dumbbell Split Squats: 6 Reps Every 2:00 x 5 sets Start light, build loading as deemed fit. Perform all reps on 1 side before switching to the other. Start on your non-dominant side first. 3) 3 rounds AQAP: 7 Squat Cleans 135/95 15 Bar Facing Burpees Extra Work: 4) Single Leg Good Morning: 3 sets of 12/side Rest 90-120 seconds between sets. Focus on positioning over load. Perform all reps on 1 leg before switching to the other. 5) 10 sets of: 400m Run @ Mile Pace 1000m C2 Bike @ Easy C2 bike pace should be easy enough so that your paces don’t decline, but no easier than they need to be. Goal should be consistent pace across the board on the run. For results…

WOD: 1) 5 rounds AQAP: 400m Run 30 Abmat Sit-ups 20 Alternating D-Ball Bear Hug Lunges 70/50 10 D-Ball Over the Shoulder 70/50 Extra Work: 2) Farmers Carry: 400m Heavy as possible (keep it under 10 minutes). Keep track of time and attempts to complete. 3) Hip Thrusts: 4 sets of 8 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) Muscle Clean + Push Press: Every 1:00 x 7 sets Warm-up as needed. Start around 50% of your 1RM. Build as heavy as deemed fit. 2) Power Clean + Push Jerk: Every 1:00 x 7 sets Continue to build loading from Part 1. 3) Clean and Jerk: Every 1:00 x 7 sets Continue to build loading from Part 2. 4) AQAP: 21-15-9 Dumbbell Hang Squat Clean Thrusters 35/25 3-2-1 Rope Climbs 15ft Extra Work: 5) Single Arm Dumbbell Row: 20-16-12-8 Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Heavy as possible. Keep it strict. 6) Double Kettlebell Overhead Carry: 4 sets of 50m Rest 90-120 seconds between sets. Heavy as possible unbroken. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE