Category: Sport

WOD: 1) 5 rounds – 4 minute AMRAP – 1 minute Rest: 15 Air Squat 12 Shoulder-to-Overhead 95/65 9 Power Clean 95/65 Each 4 minute block start over at Air Squat rep number 1. Don’t game these for consistent output. Get after each round, and score each 4 minute block individually. 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

WOD: 1) Front Squat: @ 0:00 – 7 Reps @ 3:00 – 7 Reps @ 6:00 – 3 Reps @ 8:00 – 3 Reps @ 10:00 – 3 Reps Warm-up as needed. Reference 9/30/16 for loading. Look to build heavier than last time. 2) Single Leg Kettlebell Deadlift: @ 12:00 – 8/side @ 14:00 – 8/side @ 16:00 – 8/side @ 18:00 – 8/side Focus here should be on positioning not loading. Load as deemed fit. Range of motion will be varied for among athletes, only come as long as you can maintain a good neutral position through your spine. 3) 14 minute AMRAP: 15 Pull-ups 15 Push-ups 35 Wall Balls 20/14 75 Double-unders Extra Work: 4) Band Pull-aparts: 100 not for time Switch between over and underhand every 10 reps. Focus on positioning and activation, not speed. 5) Sled Drag: 400m @ Bodyweight Focus on moving smooth and steady, this…

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 Strict Press 2 – 5/side Barbell Windshield Wipers 3 – 5-10 Ring Rows Warm-up as needed. Reference last week for loading for the Strict Press. Look to try and build heavier. For the Windshield Wipers your loading is whatever you are Strict Pressing. For Ring Rows if you can put feet on a box to elevate and make more difficult. 2) 4 rounds for Max Reps: 40 seconds Kettlebell Swings 70/53 20 seconds Rest 40 Seconds Box Jump Overs 24/20 20 seconds Rest 40 seconds Row for Calories 20 seconds Rest Extra Work: 3) D-Ball Bear Carry: 400m Keep track of time and attempts to complete (pick loading that allows you to complete under 10 minutes). 4) Single Arm Kettlebell Overhead Carry: 400m Switch every 100m. Pick a load that allows you to go unbroken the first 100m in each arm. For results post detailed…

WOD: 1) Power Snatch: 3 T+G Reps Every 2:00 x 5 sets Warm-up as needed. Star around 60-70% of your 1RM. Build as heavy as deemed fit. If this movement is still newer for you and you are working lighter loading, than perform this on the minute. 2) Power Clean + Push Jerk: Every 1:00 x 10 sets Warm-up as needed. Start around 60-70% of your 1RM. Build as heavy as deemed fit. 3) 3 rounds AQAP: 20 Deadlifts 155/105 20 Knees-to-armpits 20 Wall Balls 20/14 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-up: 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