Category: Sport

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 20 seconds/side Samson Stretch Station 2 – 15 Air Squats + 5 Vertical Leaps Station 3 – 5 Snatch Deadlift + 5 High-Hang Muscle Snatch + 5 Snatch Push Press Pick either a Barbell or PVC Pipe for warm-up based on ability and skill level. 1b) 10:00 – 17:00 – Every 1:00 x 7 sets: 1 Muscle Snatch + 1 Hang Muscle Snatch + 1 Snatch Push Press Start around 50% of your 1RM and build for the day. Keep to the same position for all of the Hang Muscle Snatches. 1c) 17:00 – 24:00 – Every 1:00 x 7 sets:  1 Power Snatch w/Pause in Catch @ Parallel + 1 Overhead Squat For this drill continue to build from the loading on Part B. We are looking for you to receive…

WOD: 1a) 0:00 – 6:00 – 6 minute AMRAP: 2 Inchworm + Push-up 10 Alternating Curtsy Lunges 10 Hanging Hollow Rocks 5/side Staggered Stance Good Morning Perform the Good Mornings with just your bodyweight, Barbell on the back, Dumbbell at Goblet, whatever feels appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Front Squat + 1 Thruster Start around 40-50% of your 1RM Front Squat. Build each set as deemed fit. Hold the Front Squat for 2-3 seconds in the bottom. 1c) 23:00 – 38:00 – “21.3” – AQAP: 15 Front Squats 95/65 + 30 Toes-to-bar +15 Thrusters 95/65 Rest 1 minute 15 Front Squats 95/65 + 30 Chest-to-bar Pull-ups +15 Thrusters 95/65 Rest 1 minute 15 Front Squats 95/65 + 30 Bar Muscle-ups +15 Thrusters 95/65 Part C goes directly into Part D. If you finish…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: 1 minute Ski/Bike/Row 5/side Single Leg Kettlebell Romanian Deadlift 5/side Single Arm Dumbbell Push Press + 20 second Overhead Hold 5 Squat-Stand-Squat-Stand For the Push Press perform 5 reps, then hold for 20 seconds on 1 arm, then perform the same pattern on the other arm. Increase tempo on the machine each round to get your cardiovascular system warmed up. 1b) 15:00 – 45:00 – 30 minute AMRAP: 10 Dumbbell Push Press 50/35 15 Burpees 20 Kettlebell Swings 53/35 25/20 Calories Ski/Bike/Row Scale to 20/15 Calories if you’re on Assault Bike. Overall stimulus of this workout is pacing and steady state work. Push Press and Swings should be unbroken for all sets, no questions asked, and we wanted you working with weights that you need reasonably minimal rest/transition between movements, the goal is to work for…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Pull Aparts 5/side Dumbbell Single Arm Overhead Squats 10 Quad Hold + Alternating Reach Overhead Get some blood flowing, if you don’t have the mobility for the Overhead Squat sub to a Single Arm Dumbbell Front Squat. 1b) 10:00 – 24:00 – Every 2:00 x 7 sets: 5 Overhead Squats Warm-up and start in the 50-60% range of your 1RM. Build each set as deemed fit. Performed from the rack. 1c) 24:00 – 33:00 – Every 3:00 x 3 sets: 10 Bent Over Barbell Rows + 10 Front Rack Alternating Reverse Lunges + 10 Good Mornings Same weight for all 3 movements. No setting the bar down between movements, this is meant to be performed as a complex. Increase load each set as deemed fit. 1d) 37:00 – 45:00 – AQAP: 50/40 Calories Ski/Bike/Row 40 Overhead…