Category: Sport

WOD: 1) Back Rack Front Foot Elevated Reverse Lunge: 5/side Every 2:00 x 5 sets Warm-up as needed. Start around 20-30% of your 1RM Back Squat. Perform all 5 reps on 1 leg before switching. Build as heavy as possible. Stand on a plate or box that is approximately 2-4″ depending on your height. 2) Russian Kettlebell Swings: 20 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Pick a loading you can maintain for all 5 sets. 3) AQAP: 36-27-18 Push-ups 24-18-12 Overhead Squats 95/65 Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between sets. Add load if able. 5) Single Arm Dumbbell Rows: 4 sets of 12/side Rest 90-120 seconds between sets. Heavy as possible. Keep it strict. 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) Strict Press: 5 Reps Every 1:30 x 7 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 2a) 5 minute AMRAP: 21 Wall Balls 20/14 15 Toes-to-bar 9 Burpees Rest 2 minutes 2b) 5 minute AMRAP: 15 Wall Balls 20/14 12 Toes-to-bar 9 Burpees Rest 2 minutes 2c) 5 minute AMRAP: 12 Wall Balls 20/14 9 Toes-to-bar 6 Burpees Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 Unbroken reps. 4) Bottoms-up Kettlebell Press: 4 sets of 8/side Rest 90-120 seconds between sets. Heavy as possible. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Power Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 2) Power Clean + Push Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Climb and establish a Max Effort for the day. After establishing your max, try and keep as many lifts at 90% of your day’s Max. 3) 12 minute AMRAP: 3 Snatch 95/65 6 Clean and Jerk 95/65 9 Pull-ups 54 Double-unders Extra Work: 4) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. 5) Hollow Body Bar Hang: 8 x :20/:10 Scale time as needed to be able to hit all 8 rounds. Focus on good active shoulders, rib cage…

WOD: 1) 1 Front Squats + 2 Back Squats: Every 2:30 x 7 sets Warm-up as needed. Start around 70% of your 1RM Front Squat. Goal is to hit a 1RM Front Squat, then rack and re-rack to the back to finish the Back Squat. Transition between the two positions should be as quick as possible. 2) 10 minute Up Ladder: 5 Kettlebell Swings 53/35 10 Abmat Sit-ups Workout goes 5+10, 10+20, 15+30, and so on until 10 minutes is up. Extra Work: 3) Hip Thrusts: 4 sets of 8 Rest 90-120 seconds between sets. Heavy as possible. 4) Row: 10 x 250m @ 2K Pace/500m @ Easy No rest between sets. This is a 7500m continuous piece. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE