Category: Sport

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 30 seconds Single-unders 10 PVC Pipe Pass-Throughs 5 Front-to-Back PVC Presses 1 minute PVC w/Elbows on Box Rack Stretch 5 Medball Chest-Throws Get those shoulders warm and open, lots of pressing work today. 1b) 12:00 – 27:00 – Every 3:00 x 5 sets: 5/side Half Kneeling Kettlebell Press + 10 Dumbbell Floor Press + 15 Medball Chest-Throws Pick loads you can at least maintain, if not build on. Pick a light load for the Medball throw and focus on being explosive and quick, goal is not loading on this movement. 1c) 30:00 – 45:00 – 15 minute AMRAP: 10 Strict Handstand Push-ups 25/20 Calories Ski/Bike/Row 50 Double-unders Scale as needed. If you’re on an Assault Bike scale to 20/15 calories. Accessory: 2) Monostructural Conditioning – Run: A – 5-10 minute Easy Warm-up B – 10 x 400m @…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Hanging Hollow Rocks 5 Deadlifts 5 Hang Power Clean 5 Push Press 1 Inchworm + Push-up Use a Barbell or PVC Pipe for Warm-up based on what’s appropriate for your strength/skill level. 1b) 9:00 – 18:00 – Every 1:30 x 6 sets: 3-Position Power Clean (Floor + Low Hang + Above the Knee) + 1 Push Press Start around 60% of your 1RM and build as deemed fit. If you struggle with different positions in the Hang keep the weight at loads you can focus on dialing in the movement pattern. 1c) 18:00 – 27:00 – Every 1:30 x 6 sets: 1 Squat Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk If you went heavy on Part B, back the loading off a little to the 60-70% range and build back-up…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Squat Hold + Alternating Reach Overhead 10 Glute Bridge Ups 10 Back Squats Use a PVC or Barbell for the Back Squats depending on what’s appropriate for you as an athlete. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Pause Back Squat + 1 Back Squat Start at a moderate load and build each set as deemed fit. Hold the Pause Squats for 2-3 seconds each rep. 1c) 25:00 – 45:00 – AQAP: 10 Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 20 Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 30 Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 40 Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 50 Alternating Dumbbell Snatch 50/35 15 Burpee Box Jump Overs 24/20 Scale as needed. Accessory: 2) Monostructural…

WOD: 1a) 0:00 – 10:00 – 10 minute AMRAP: Down Dog Hold + 10 Dynamic Calf Stretch 5 PVC Pass Through 60 seconds Ski/Bike/Row/Run 10 Lateral Lunges 10 Banded Pull Aparts Increase the tempo on your machine/run each round to get your HR up. 1b) 15:00 – 45:00 – Every 6:00 x 5 sets: 75 Double-unders 21 Alternating Overhead Lunges 65/45 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 15 Wall Balls 20/14 250m Ski or Row/500m C2 Bike/600m Assault Bike/200m Run 9 Dumbbell Box Step-ups 35/25 @ 24/20 Step-ups are done with the Dumbbells in the Farmers Position. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1a) 0:00 – 6:00 – Every 1:00 x 6 sets: Station 1 – 2-3 Inchworm w/Push-up + 10 Hanging Hollow Rocks Station 2 – 5 Snatch Grip Deadlift + 5 Snatch Grip High-Pull + 5 Hang Power Snatch Station 3 – 40 seconds Ski/Bike/Row Pick-up the intensity on the Machine the second round to get your heart rate up. Use a Barbell or PVC Pipe for station 2 depending on what’s appropriate for you as an athlete. 1b) 10:00 – 22:00 – Every 1:00 x 12 sets: Station 1 – 8-15 Deficit Push-ups Station 2 – 3-5 Strict Chin-ups Goal here is to just get some nice clean bodyweight Push/Pull volume. Stimulus is to pick a quantity of reps that you can maintain in unbroken sets for the 6 cycles. Add assistance or loading to the Chin-up as deemed fit. Use plates to build…