Category: Sport

WOD: 1a) 0:00 – 8:00 – 8 minute AMRAP: 5/side Single Arm Kettlebell Upright Row 10 Scapula Pull-ups 15 Banded “No Money’s” 30 seconds Ski/Bike/Row Get some blood flowing, increase the intensity on the machine each round to get your cardiovascular system primed. 1b) 12:00 – 22:00 – Every 1:00 x 10 sets: 5 Strict Pull-ups + 10 Burpees Focus here is on understanding how to pace, and getting some Strict Pulling work under a little fatigue. Use band assistance as needed, stimulus we’re after is that all sets of the Pull-ups should be unbroken, we’re not looking for you to approach failure. Pick a Burpee quantity that you feel you can maintain. We’re looking for a total work output of around 40 seconds. This should be hard, and get you breathing, but you should not finish this tapped out at a max heart rate….

WOD: 1a) 0:00 – 9:00 – Every 1:00 x 9 sets: Station 1 – 45 seconds Single-unders Station 2 – 5/side Tall Kneeling Kettlebell Strict Press Station 3 – 5 Muscle Cleans + 5 Front Squats Athletes in Move/Power use a PVC Pipe or empty Barbell. Athletes in Sport Comp, perform you first round with an empty barbell and add loading as deemed fit for additional warm-up. 1b) 14:00 – 34:00 – Every 4:00 x 5 sets: 0:00 – 1:00 – 75 Double-unders 1:15 – 1 Squat Clean 1:30 – 1 Squat Clean 1:45 – 1 Squat Clean 2:00 – 1 Squat Clean 2:15 – 1 Squat Clean 2:30 – 1 Squat Clean This is a battery piece designed to work on your pacing with the bar. In the 4 minute interval, perform the prescribed Double-unders in the minute (if you’re not proficient with the…

WOD: 1a) 0:00 – 7:00 – 7 minute AMRAP: 2 minutes Ski/Bike/Row Then…AMRAP 5 Pause Scapula Pull-ups + 5 Hollow Rocks 10 Alternating Toe-Ups 15 Banded Lat Press Downs Focus on good activation and getting your shoulders prepped for the day’s work. 1b) 12:00 – 20:00 – Every 1:30 x 5 sets – 2 rounds of: 1-5 Bar Muscle-ups + 5 D-Ball Over the Shoulder Every 1:30 you are performing 2 rounds of the prescribed work, so a total of 10 rounds of the two movements. Be mindful of what your capacity is like and what you are able to do. This is a great opportunity for those just developing their first Bar Muscle-ups to sneak them into something without having to worry about drastically bring the intensity down in a workout. Load the D-Ball as deemed fit. 1c) 20:00 – 27:30 – 5 sets of…

WOD: 1a) 0:00 – 5:00 – 5 minute AMRAP: 6/side Pause Shoulder Plank Taps 6 Alternating Barbell/PVC Romanian Deadlifts 6 PVC Shoulder Pass Throughs 6 Wide Stance Air Squats Get things moving and opened up. Take your time, especially if you’re feeling tight from yesterday. 1b) 10:00 – 20:00 – Every 1:00 x 10 sets: 1 Halt at Knee Snatch Pull + 1 Hang Power Snatch + 1 Overhead Squat Yesterday’s workout was very demanding. Use today to work on your lifts at moderate loading 60-80%, don’t go crazy trying to max out, focus on making each lift as clean and crisp as possible. Hold at the Knee for 2-3 seconds on the Halting Pull before finishing the lift. 1c) 20:00 – 30:00 – Every 1:00 x 10 sets: 1 Halt At Knee Clean Pull + 1 Hang Power Clean Yesterday’s workout was very demanding. Use…