Category: Sport

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) 21 minute EMOTM: 1 – 5 Bench Press 2 – 5/side Plank Rows 3 – 20-40 second Hollow Hold For the Bench Press start around 60-70% of your 1RM and climb as deemed fit. For your other two movements pick reps and loading that you can maintain for all 7 rounds. Plank Row is 5/side for 10 total reps. 2) 12 minute AMRAP: 10 Pull-ups 20 Burpees 40 Double-unders Extra Work: 3) D-Ball Carry: 400m Pick a loading you can complete in under 10 minutes. 4) Single Arm Overhead Kettlebell Carry: 400m Switch hands every 400m. Use a load you can carry for at least 50m at a time. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Snatch: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat. 2) Clean and Jerk: 1 Rep Every 1:00 x 10 sets Warm-up as needed. Start around 70% of your 1RM and build as heavy as deemed fit. All reps are full Squat and Split. 3) 10 minute AMRAP: 7 Sumo Deadlifts High-Pulls 65/45 7 Front Squats 65/45 7 Shoulder-to-Overhead 65/45 Extra Work: 4) Single Arm Dumbbell Row: 4 sets of 10/side Rest 90-120 seconds between sets. Heavy as possible, keep it strict. 5) Kipping Pull-ups: 10 minutes Practice Work on any facet of a Kipping Pull-up. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

WOD: 1) Back Squat: @ 0:00 – 3 Reps @ 2:00 – 3 Reps @ 4:00 – 3 Reps @ 6:00 – 3 Reps @ 8:00 – 1 Reps @ 10:00 – 1 Reps @ 12:00 – 1 Reps @ 14:00 – 1 Reps @ 16:00 – 1 Reps Warm-up as needed. Start around 60% of your 1RM and build from there. Reference 10/10/16 for loading. Look to work heavier than 4 weeks ago. 2) AQAP: 100-80-60-40-20 Air Squats 50-40-30-20-10 Russian Kettlebell Swings 53/35 Extra Work: 3) Hip Thrusts: 4 sets of 10 Rest 90-120 seconds between sets. Heavy as possible. 4) Row – 5 rounds: 500m @ 2K Pace 1000m @ 115% of 2K Pace No rest between rounds. For pacing don’t make this more complicated than it needs to be. There will be lots of percentage based pacing over the coming months. For rowing, since we are working with…

*Winter Sniffels Here WOD: 1) 20 minute AMRAP: 20 Kettlebell Swings 70/53 40 Abmat Sit-ups 60 Double-unders Extra Work: 2) Toes-to-bar: 10 minutes Practice Work on any facet of a Toes-to-bar. 3) Hip Extension: 4 sets of 15 Rest 90-120 seconds between sets. Add load if able. For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE Some additional good listening