Category: Sport

WOD: 1) AQAP: 35 Pull-ups 20 Bar Facing Burpees 21 Thrusters 65/45 40 Bar Facing Burpees 21 Thruters 65/45 20 Bar Facing Burpees 35 Pull-ups Extra Work: 2) Band Pull Aparts: 100 not for time Focus on positioning and activation, not speed. Switch between under and overhand every 10 reps. 3) Handstands: 10 minutes Practice Work on any facet of a Handstand. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Rack Box Step-ups: 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, but don’t add load if it means you just push off harder. Box height should be the crease of your hip in line with your knee. 2) Romanian Deadlifts: 10 reps Every 2:00 x 5 sets This should be done as a continuation of your Lunges starting at 10:00 on the clock. Start around 30-40% of your 1RM Deadlift. Increase loading as deemed fit.  3) 3 rounds AQAP: 9 Power Snatch 95/65 15 Overhead Squats 95/65 500m Row/1000m Assault Bike/400m Ski Erg Since we don’t have enough of the same machines for everyone in class, pick your poison for your monostructural movement. Extra Work: 4) Hip Extension: 4 sets of 20 Rest 90-120 seconds between…

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) Push Press: 5 reps Every 1:30 x 7 sets Warm-up as needed. Start at around 60-70% of your 1RM. Build as heavy as deemed fit. Perform this from the floor. 2a) 5 minute AMRAP: 30 Kettlebell Swings 70/53 30 Box Jump Overs 24/20 Rest 2 minutes 2b) 5 minute AMRAP: 20 Kettlebell Swings 70/53 20 Box Jump Overs 24/20 Rest 2 minutes 2c) 5 minute AMRAP: 10 Kettlebell Swings 70/53 10 Box Jump Overs 24/20 Because of the relatively high volume of Box Jumps through this workout, we encourage you step-down for some or all of the reps, especially if you have any ankle or achilles issues. Extra Work: 3) Double-unders: 10 minutes Practice Goal should be to work to 100 unbroken reps. 4) Bottoms 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…

WOD: 1) Snatch + Pause Overhead Squat: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM Snatch. Build as heavy as deemed fit. All Snatches are full Squat. Pause Overhead Squat should be for 3 seconds. 2) Clean + 2 Jerks: Every 1:30 x 7 sets Warm-up as needed. Start around 60% of your 1RM Clean and Jerk. Build as heavy as deemed fit. Jerks should both be Split. 3) 3 rounds AQAP: 30 Knees-to-armpits 15 Dumbbell Squat Cleans 35/25 Extra Work: 4) Farmers Carry: 400m Pick a loading you can complete with in under 10 minutes. Keep track of total attempts to complete. 5) Muscle-ups: 10 minutes Practice Work on any facet of a Ring Muscle-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE