Category: Sport

* The Open Is Coming HERE WOD: 1) Pause Back Squat: 2 Reps Every 2:00 x 5 sets Warm-up as needed. Start around 60-70% of your 1RM and build as heavy as deemed fit. 3 second pause in the bottom. No bounce to get out of the hole. Reference 1/16/17 for loading. 2) Back Squat: 10 Reps Every 3:00 x 3 sets This should be done as a continuation of your Pause Squats starting at 10:00 on the clock. Build as heavy as deemed fit. Reference 1/16/17 for loading. 3) 4 rounds for Max Reps: 40 seconds V-Ups 20 seconds Rest 40 seconds D-Ball Over the Shoulder 100/70 20 seconds Rest 40 seconds Double-unders 20 seconds Rest Extra Work: 4) D-Ball Box Step-ups: 3 sets of 10/side @ 100/70 Setup box height so Knee is in line with the Hip Joint. Ball is held in the Bear Hug Position. Alternate reps. Rest 2-3 minutes…

* The Open Is Coming HERE WOD: 1) Teams of 2 – 30 minute AMRAP: 20 Kettlebell Swings 53/35 20 Goblet Squats 53/35 20 Box Jumps 24/20 Performed as “you go, they go.” Partner A performs 20 Swings, then Partner B performs 20 Kettlebell Swings, and continue back and forth through each movement for 30 minutes. Extra Work: 2) Double-unders: 10 minute Practice Goal should be to work to 100 Unbroken. 3) Hollow Position: Accumulate 3 minutes Keep track of time and attempts to complete. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

* The Open Is Coming HERE WOD: 1) Pause Front Squat: 1 Rep Every 1:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM. Build as heavy as deemed fit. 3 second Pause in the bottom, NO bounce to come back up. 2) Front Squat: 5 Reps Every 2:00 x 4 sets This should be done as a continuation of your Pause Squats starting at 10:30 on the clock.  3) 15-12-9 – AQAP: Knees-to-armpits Wall Balls 20/14 Knees-to-armpits Dumbbell Thrusters 35/25 Extra Work: 4) Hip Extension: 50 for time Keep track of time and sets to complete. 5) Strict Pull-up: 10 minute EMOTM Pick a rep count you can maintain for all 10 sets. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) 40 minute EMOTM: Movement 1 – Monostructural Conditioning Movement 2 – Gymnastics/Skill Movement 3 – Non-Monostructural Conditioning Movement 4 – Barbell Movement 1 – Monstructural Conditoining – Row, Assault Bike, Ski Erg, Run, or Burpees. Double-unders are not an option. Pick a Distance or Caloric output that leaves you with about 40-50 seconds of work on each round. Movement 2 – Gymnastics/Skill – Push-ups, Pull-ups, Toes-to-bar, Handstand Walks, Double-unders, Muscle-ups, etc. This should be up to about 10-20 seconds of work (30 seconds if you’re working Double-unders). Movement 3 – Non-Monstructural Conditioning – Wall Balls, Box Jumps, Ball Slams, Kettlebell Swings, lightweight/higher rep Barbell work Thrusters, Cleans, Snatches, STOH, etc, Sled Drag, Farmers Carry, Battle Ropes. This should be approximately 20-30 seconds worth of work. Movement 4 – Barbell – Squats, Presses, Deadlifts, Cleans, Snatches, etc. all in a strength baring format,…

WOD: 1) 20 minute EMOTM: Odd – 3 Bench Press Even – 20-40 second Hollow Hold Warm-up as needed. Start around 60-70% of your 1RM Bench Press. Build as heavy as deemed fit. For the Hollow Hold pick a time that you can maintain for all 10 sets. 2) 12 minute AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Extra Work: 3) Front Rack Hold: 5 x :30/:30 Heavy as possible. If you’re Front Squatting over your body weight than you goal should be to use your Max Front Squat, if you’re not Front Squatting your bodyweight than your goal is to do these at your bodyweight. 4) Pausing Single Arm Dumbbell Row: 5 sets of 6/side Rest 90-120 seconds between sets. Heavy as possible. Pause at the chest for 3 seconds on each rep. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE