Category: Sport

WOD: 1a) 0:00 – 6:00 – 6 sets of :45 ON/:15 OFF: Station 1 – Ski/Bike/Row Station 2 – Squat Thrusts Station 3 – Double Dumbbell Overhead Hold Increase the intensity in the second round on the Machine and Squat Thrusts to get your aerobic system awake. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 3 Kneel-to-Jump on Plate/Box + 3 Push Press Warm-up to a moderately tough load for the Push Press. For the Kneel-to-Jump this may just be getting to your feet, not necessarily jumping on anything. If you’re comfortable jumping onto something start with plates, and move to a box as deemed fit. Build the Push Press as heavy as deemed fit for the day. 1c) 20:00 – 30:00 – Every 2:00 x 5 sets: 3 Halting Jerks Start at a moderate load and keep the loading moderate. Focus on clean…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP… 10 Banded Pull-Aparts 10 Plank Hold + Alternating Reach For Opposite Foot 5 Box Jump (Step Down) 5 Muscle Snatch + Snatch Balance Increase the tempo on the machine every 30 seconds to get your aerobic system awake. Use a Barbell or PVC Pipe for warm-up based on what is appropriate for you as an athlete. 1b) 12:00 – 27:00 – Every 1:00x  15 sets: Sets 1-4 (12:00 – 16:00) – 1 Snatch @ 60-70% Sets 5-8 (16:00 – 20:00) –  1 Snatch @ 70-80% Sets 9-15 (20:00 – 27:00) – 1 Snatch @ 80-90% All reps should be full Squat. Build loading through the sets based on feel. Overall goal is that wherever you finish for a top end loading it should not be a max effort for the day, just…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 10 Banded Air Squats 20 Plank Alternating Shoulder Taps 30 Single-unders Get some blood flowing, use this as an opportunity to work on your positioning on the jump rope. 1b) 10:00 – 20:00 – Every 2:00 x 5 sets: 5 Jumping Medball Squats + 5 Front Squats @ 60-70% Focus on really jumping high on the first movement. Transition from there directly to the Front Squat. Work to use the jump que from the first movement to help focus on your drive and speed out of the Front Squat. Work in the percentage range, don’t max out over that. 1c) 20:00 – 25:00 – Every 1:00 x 5 sets: 6/side Deficit Curtsy Goblet Lunges Start with a small riser giving you about a 2″ Deficit, go up from there based on mobility and desire. Load with a…

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 5 Inchworm w/Push-up Station 2 – 5 Deadlifts + 5 Clean High-Pulls + 5 Hang Power Clean Station 3 – 40 seconds Ski/Bike/Row Increase tempo on the machine each round to get your heart rate up. 1b) 14:00 – 21:00 – Every 1:00 x 7 sets: 2 Speed Deadlifts @ 50% of 1RM Focus on moving the bar fast. Set the bar Dead on the floor and reset your hips between lifts. 1c) 24:00 – 31:00 – 7 minute AMRAP: 30 Hang Power Cleans 95/65 20 Hang Power Cleans 135/95 10 Hang Power Cleans 185/135 Max Calories Ski/Bike/Row Scale as needed. We want you getting to the machine. 1d) 34:00 – 45:00 – 11 minute AMRAP: 3 Deadlifts 185/135 3 V-Ups 3 Burpees Workout is 3+3+3, 6+6+6, 9+9+9 until 11 minutes is up….